Wellness Magazine Summer 2024 by Wellness Warehouse

JANUARY – MARCH 2024

MAGAZINE

FOOD / HEALTH / BEAUTY / HOME / FAMILY / WISDOM

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IN E XCLUS I V E G I V E AWAY S wellnesswarehouse.com/magazine

S TA RT F R E S H WHEREVER YOU ARE ON YOUR JOURNEY

TA K E C A R E OF YOURSELF, YOUR LOVED ONES & THE PLANET

TA K E S T O C K OF HOW FAR YOU’VE COME & WHERE YOU WANT TO GO

ISSUE 109 | JAN/FEB/MAR 2024

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E D ITO R’S N OT E

E D I T O R ’S N OT E Welcome to our first edition of 2024! Whether you’re still recovering from the silly season or are full of renewed energy and optimism for the new year, I hope the pages that follow can serve as companions on your journey towards a healthier, more balanced, and dare I venture - more joyous life. In this issue, we delve into everything from which sweetener to choose to how to (really) harness the power of manifestation in daily life. As always, we return to the age-old wisdom of nature’s pharmacy for the enhanced energy and elevated mood we need in order to feel up to pursuing our goals. We offer a myriad options for those who aren’t sure where to start on the journey - from cycle tracking and a hippocampus reboot to clearing your space to clear your mind. Moms-to-be may find benefit from the feature on skincare during pregnancy, and pet moms (and dads) may be interested in the piece on veterinary physiotherapy. Peppered throughout are inspiring personal journeys, nourishing recipes, our top product picks for the season, and much more. May your 2024 be filled with presence, clarity, resilience, and vitality.

Lara

Follow my wellness journey at @the_wellmiss_edit on Instagram

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CONTENTS

JANUARY – MARCH 2024

Regulars 2 EDITOR’S CHOICE From functional chocolate to ways to freshen up your space, our editor shares her must-have products for the season. 8 LET’S GET SOCIAL We share some of your Wellness moments, and reward our latest favourite. 10 FROM OUR CEO Stuart Sinclair shares what’s sprouting at Wellness this quarter. 12 MY JOURNEY TO WELLNESS Cover model Caryn Fick shares how she lives life well.

14 WELLNESS TRENDS WE’RE WATCHING From lymphatic health and dopamine deprivation to natural support for your bones, muscles and joints, we explore the latest and greatest in health and wellbeing. 40 WIN WITH WELLNESS We’ve got a great lineup of giveaways in this edition! Think kiddies’ supplements, pure skincare, and more. 92 STORE DIRECTORY Find your nearest Wellness Warehouse and enjoy living life well with us 94 ON OUR BOOKSHELF Navigate autoimmune disease, learn to think more clearly, and build the life you want with our current favourite reads.

Food 18 BAKED SALMON STEAK PARCELS Delight your loved ones with these parcels full of flavour

20 SWEET SOLUTIONS Explore the world of sugar alternatives for a cleaner indulgence 24 WHITE CHOCOLATE CAKE POPS These little treats are as delightful as they are delicious! 26 HEALTHY SNACKING 101 A simple guide to creating tasty, balanced fuel between meals 28 NOTES FROM A WATER SOMMELIER Learn all about the health and flavour profile of the water you’re drinking

Health 34 YOUR 2024 MENTAL REBOOT Learn about the HPA-axis and how to help stabilise yours

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38 TEST YOUR GUT TO CHANGE YOUR LIFE How microbiome testing can lead to transformative personal well-being

42 STEP INTO WELL-BEING A podiatrist’s take on optimal health 46 HOPE & HEALING FOR UTERINE FIBROIDS A personal journey through diet, exercise, and medical intervention 48 GO WITH YOUR FLOW How living according to the rhythms of your body can change your energy and overall well-being 50 MENTAL HEALTH AND THE OUTDOORS Hit the mountains to soothe and refresh your mind and soul

52 UNLOCKING YOUR COGNITIVE POTENTIAL A guide to nootropic supplements 56 THE ROLE OF A PLANT-BASED DIET IN HEALING TYPE 2 DIABETES Our expert shares the power of food for disease management 58 LIVING THE HEALTHY LIFE An exclusive interview with Clinical Nutritionist and JSHealth Vitamins Founder Jessica Sepel

Movement 66 HOW SURFING CHANGED MY LIFE A reader shares how she rides waves to conquer fear

Beauty 68 SKINCARE DURING PREGNANCY Expert tips for moms-to-be 72 MANSCAPING: THE BARE NECESSITIES Tips and tricks for the gents

Green Living 74 FROM GREEN LEARNING TO GREEN LIVING At Green School South Africa 96 GREEN JOURNEY UPDATES How we’ve been living well for the Earth

Eco Home 76 CLEAR SPACE, CLEAR MIND Enjoy the myriad internal benefits of resetting your external setting

Family 78 LET’S TALK PHYSICAL REHAB…FOR PETS A veterinary nurse and Certified Canine Rehabilitation Practitioner shares the importance of fur friend physio

Wisdom 80 THE MAGIC OF MANIFESTING Four steps to creating a life you love 82 UNLOCKING JOY THROUGH PRESENCE Harness the power of gratitude and mindfulness for a more fulfilling way of being 84 EMPOWER YOURSELF FOR A STRESS-FREE YEAR By creating and nurturing internal partnerships

Abundance 86 ON MONEY, FAMILY & TRAUMA An expert helps us uncover the origins of our relationship to money

Getaways 90 LISTEN TO THE CALL OF YOUR SOUL On a Shakti Shiva Retreat

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EDITOR’S CHOICE

EDITOR’S CHOICE BARS WITH BENEFITS

I love chocolate as much as the next gal, and am thrilled to now be able to enjoy some health-supporting benefits with my sweet fix! The new Wellness Zen Functional Chocolate includes CBD, sceletium and l-theanine for stress support without the drowsiness. When my energy is low, I reach for the Boost bar, with guarana and theobromine to energise without the jitters. I also love that they’re vegan, palm-oil free, and made from responsibly sourced cocoa.

N AT U R A L LY N U R T U R E D

An important step on my wellness journey has been replacing my personal care products with equally fragrant and effective natural alternatives. My current daily essentials are the Wild Rose and Vanilla Body Wash and Evening Primrose Hand and Body Lotion from Earthsap. The delightful scent and gentle cleansing action of the body wash make shower time a treat, and the hand and body lotion offers deep hydration without leaving a greasy residue. I also feel great knowing that I am supporting Earthsap in their commitment to using only eco-friendly, biodegradable ingredients that are as kind to the environment as they are to my skin.

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AS GOOD AS IT LOOKS

While I’ll admit to being a sucker for pretty packaging, JS Health supplements are the first that I have actually kept out on display on my kitchen counter. And I’m happy to report that the quality of what’s inside is truly impressive, too. I’ve really been enjoying adding their Vitality X & Collagen formula to my daily smoothies to help support my joint health plus – of course – that youthful glow we’re all after. The Stress & Anxiety capsules have been a great natural support through the inevitable challenges of daily life; and I’ve been loving the beautyfrom-within benefits of the Skin & Digestion and Hair & Energy supplements. But the most helpful for me at this stage of my wellness journey has absolutely been the Detox & Debloat formulation, with its superstar ingredients of milk thistle, turmeric and fennel seed to help me through my daily digestive drama.

OIL THE ESSENTIALS

One of my favourite things about sitting down at my desk each morning is choosing an essential oil to add to my SOiL Aroma Diffuser. My current go-tos from their wide range of Pure Aromatherapy Oils are the Lime and Mandarin for their burst of freshness; the Lemongrass with its herbal zest; and the Peppermint, with a cooling scent that never fails to invigorate my energy and elevate my mood.

EDITOR’S CHOICE

PURE OMEGAS FOR WILD WELLBEING

If there’s one supplement I’ll never be caught without (see what I did there?), it’s omega 3. Sourced from the purest and wildest marine environments, the Natroceutics Omega 3 Pure and Wild is my go-to for exceptional quality omega 3 fatty acids that are not only potent in form and rich in the EPA and DHA crucial for supporting heart health, brain function, inflammation reduction and more, but also free from harmful contaminants.

S A FA R I S U P P L E M E N T S

LIVE WELL TO LIVE LONG

As someone who often struggles with low energy, nootropic, adaptogen, and mitochondrial support compounds have become an important part of my daily supplement regime. The Longevity Capsules from Olio provide all three, in a synergistic formula that works to provide comprehensive assistance to the central nervous system as well as the body and mind overall. The benefits are numerous, but suffice to say that enhanced mental and physical performance are high up there, plus antioxidant and cell regeneration properties that may assist in healthy ageing.

FIND THE PRODUCTS IN STORE, OR SCAN THE QR CODE TO SHOP THEM ONLINE

While I don’t have little ones myself, I was thrilled to see the reaction from a friend’s kids when I gave them the Safari Squad Gummies from Vie&Sante to trial for this review. Their feedback? “Yummy and fun!” Sounds like a good way to get kids into the habit of taking their vitamins, if you ask me. With Chill Out, Brain Batteries, Tummy Biotic, Immuno Shield and Body Booster gummies, there’s something for the daily health needs of every young journey.

GUT GOODNESS

A member of the Gut Health Association of South Africa, NuMeSa is as passionate about educating consumers on the importance of microbiome management as they are about creating quality products to assist along the way. They boast the largest range of kefir in South Africa, as well as delicious kombuchas, probishots, and comprehensive boxes for those who aren’t sure where to start. With gut health currently front of mind on my own health journey, I am encouraged to see brands like this really working to make a difference in the daily well-being of South Africans.

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G I V E A W AY

LET’S GET SOCIAL! Share your Wellness moments and WIN

C O N G R AT U L AT I O N S @J U I C E B OX_0 0 1 We hope you enjoy using your R500 shopping voucher to stock up on more of your favourite Wellness goodies!

@christyann.fit

@de_sybo

@simoneandvernon

Share your Wellness moments with us on social media and stand a chance to WIN a R500 voucher to spend at any Wellness Warehouse! Remember to tag us in your posts: @WellnessWarehouse on Facebook and Instagram, and @Wellnews on Twitter.

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J O U R N E Y TO

WELLNESS EMBRACE SIMPLE PLEASURES

A picnic in a sunny garden; the smell of a fresh summer fruit; the squeeze of a little hand. Whatever your daily delights, there has never been a better time to find solace, hope and joy in life’s little moments.

START FRESH

TAKE STOCK

In January, we pick ourselves up, dust ourselves off, and commit to taking the next step towards living life well, wherever we find ourselves on the journey. We set new goals, but also revisit old dreams. From a clean home to a new mindset, the possibilities for renewal are endless.

As the seasons change, March sees us pausing to take stock of where we’re at on our wellness journeys. What progress have we already made? What is the next small change we can make for a healthier body, a happier family, or a more sustainable way of life?

TAKE CARE February is our time to focus on taking care of ourselves, our loved ones, and our planet. Whether we focus on adopting a daily self-care practice, tending to an important relationship or giving back to our community or earth, the spirit of love is woven throughout all that we aim to do this month.

www.wellnesswarehouse.com W W W. W E L L N E S S W A R E H O U S E . C O M // 9

FROM OUR CEO

A message

FROM OUR CEO

“Your life doesn't improve by chance; it improves through change.” — Jim Rohn As summer begins to heat up, embrace the chance to embark on a powerful quarterly adventure centred on rejuvenation, revitalisation, and well-being. Take a minute to reflect on your path, to celebrate your successes, and to identify tiny improvements that will lead to a better, happier life. This season invites you to embrace robust well-being and purpose. At Wellness Warehouse, we are committed to being your ally, joining you on this transforming journey and delivering carefully chosen natural health solutions. We have recently transitioned into our new tech realm and are always evolving to better serve you. Our summer basics and commitment to your well-being encourage you to 'ignite the summer spark.' Embrace a new beginning, care with intention, and grow stronger in the brilliance of the season, allowing well-being to bloom as you embrace the synergy of renewal and a flourishing existence. Respond to the call to 'pick ourselves up, brush ourselves off, and commit to living life well' as we start on a transformative quarterly adventure. Personally, I find motivation in this motto, recognising its transformational influence amongst the everyday bustle of numerous life roles, whether as a parent, husband, sibling, caregiver, friend, and / or employer / employee - and all the roles we shift into and out of each day. It inspires us to move forward with purpose, actively embracing regeneration, imagining new objectives, and resurrecting dormant ambitions in this moment of limitless possibilities. As we progress through the quarter, cultivate a daily selfcare practice, foster meaningful connections, and contribute to your well-being and the community. Remember to enjoy the summer air, to light your inner fire, and to allow your well-being to thrive. This is the moment for you to shine, grow, and prosper. We are here for you - both our staff and our health solutions!

Yours in wellness,

Stuart Sinclair

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CONTRIBUTORS

Publisher: Dr. Sean Gomes

Mpho Masenya Writer, Communicator & Advocate for Basic Nutrition Education & Awareness

Kayla Oosthuizen Copywriter & Content Creator

Kate Aitken Internationally Accredited Health Coach

Siba Mtongana Author, Chef, Restauranteur, CEO & TV Personality

Carmen Pharoah Surf & Wellness Enthusiast

Antoinette Smit Veterinary Nurse & Canine Rehabilitation Practitioner

Abigail Baker Copywriter, Social Media Manager & Wellness Enthusiast

Vangile Makwakwa Emotional Intelligence & Financial Behaviour Author & Speaker

Ian Macfarlane International Plant-based Facilitator & Ubuntu Wellness Centre Founder

Lebo Setlaelo Holistic Healer

Noxy Khowane Health & Wellness Coach

Nico Pieterse Water Sommelier

Editor: Lara Potgieter lara@wellnesswarehouse.com Designer: Mirna Hutchinson design1@wellnesswarehouse.com Advertising & Directory Enquiries: Sue Dall 084 707 4477 wellmag@wellnesswarehouse.com Print & Production Consultant: Zimasa Malunga 065 900 0145

Wellness Support Office The Harrington, 3rd Floor 50 Harrington Street, District Six Cape Town

Please note that we are not licensed to diagnose illness or prescribe medication, and the advice shared here does not replace that of a healthcare provider. While we intend to provide the best possible product-related and lifestyle information and support, the responsibility for your healthcare choices remains your own. Wellness Magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith, and do not research advertising claims. Kindly consult a professional should you have any doubts as to the efficacy of any claims made.

Dr Raoul Goldberg Integrative Doctor & Path to Health Founder

Caryn Fick Lifestyle, Fashion & Wellness Digital Creator

Geoff Brown Founder and Lead Guide at Into the Berg

Alisha Lalbeharie Podiatrist

CTPprinters

CAPE TOWN

Wellness Warehouse is a proud member of the Health Products Association (HPA), a trade association that protects and promotes the health products industry.

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PROFILE

My journey to

WELLNESS By Caryn Fick

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PROFILE

have always been the kind of girl who refused to subscribe to diet culture or strict eating plans. I didn't have the perfect body, but I was happy enough as I was. I loved food and wanted to maintain a healthy relationship with it, so I chose to enjoy it rather than to deprive myself of it. But my wellness journey took a sudden sharp turn early last year. I had recently given birth to my second little boy, and at nine weeks old, we discovered that he had food allergies. I was breastfeeding at the time, so whatever I ate, he ate. I suddenly had to make a decision: either go on a very strict elimination diet and follow through with it, or switch him over to formula.

would add all the eliminated allergens back into my diet immediately. That's what I had been waiting for, right? But as it turns out, I had seen drastic improvements in my own body while eliminating certain foods. I wasn't as bloated or uncomfortable, I was in better shape than I had ever been, and I was feeling healthier. I decided to reintroduce the allergens one at a time, and if I experienced any negative reactions, I cut them out again. This was more effective than any diet plan. My body was telling me what worked and didn't and for the first time, I was listening. This whole experience was a catalyst for me to look at my own wellness from a different perspective, and encouraged me to focus more on how I take care of myself. This year has been a time of growth for me and I have started focusing more on my wellness, from skincare and natural supplements to how I spend my time.

I know that many view motherhood as the end of their wellness journey, or a pitstop at best. It's a season when you sacrifice sleep, exercise, interests, time, and self. But for me, motherhood was really the start to my journey. Taking care of my boys resulted in me taking better care of myself and vice versa. Isn't that a beautiful cycle?

I decided to sacrifice what was necessary and continue breastfeeding. We soon figured out which foods were my son's worst triggers and I completely eliminated them from my diet for a year while breastfeeding. When he weaned at the beginning of this year, most people assumed that I

I do want to mention that I am not too rigid with the things I have learned. They are guidelines, not laws. But I am listening to my body now and continuing to learn from it. I hope I never stop. Follow my journey at @herlife.style on Instagram

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WELLNESS TRENDS

PLASTIC-FREE GUM: CHEWING RESPONSIBLY As environmental concerns continue to grow, plastic-free gum has emerged as a sustainable alternative to traditional gum. Made from natural chicle or tree sap, these gums are biodegradable and free from harmful chemicals. Beyond just freshening breath, they contribute to reducing plastic pollution, making it a choice that benefits both personal and environmental health.

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HEALTHUSIASM: THE HEIGHT OF PERSONAL WELLNESS The healthusiasm trend, a term coined to describe the growing global enthusiasm for health and wellness, is set to be a defining characteristic of 2024. In recent years, there has been a significant shift in people's attitudes towards their well-being, with a focus on holistic health, physical fitness, mental wellness, and mindful living. This trend is not just about following fad diets or engaging in rigorous exercise routines; it encompasses a broader perspective that emphasises the importance of balanced nutrition, regular physical activity, mental health support, and self-care practices. Social media, influencers, and advancements in technology have played pivotal roles in promoting healthusiasm, making information and resources more accessible than ever before. As individuals become more aware of the profound impact that their lifestyle choices have on their overall health, the healthusiasm trend continues to inspire people to make healthier choices, leading to a happier, more vibrant global community.

MUSCLE, BONE AND JOINT SUPPORT: THE FOUNDATION OF NATURAL FITNESS In the quest for holistic health, people are recognising the importance of a strong musculoskeletal system. Functional training is becoming more and more focused on natural movement patterns that support joint flexibility and bone health, in addition to building muscle strength. Supplements designed to support muscle, bone, and joint health are also becoming better recognised for the vital role they play in promoting an active lifestyle and overall well-being. Specifically formulated to address thew unique needs of the musculoskeletal system, these supplements often contain essential nutrients such as calcium, vitamin D, and magnesium, which are crucial for maintaining strong and healthy bones. Additionally, they may include proteins, amino acids, and creatine, which can aid in muscle repair, growth, and recovery after physical activities. Furthermore, supplements enriched with glucosamine, chondroitin, turmeric, and omega-3 fatty acids can offer excellent joint support by promoting flexibility, reducing inflammation, and enhancing joint lubrication.

WELLNESS TRENDS FUNCTIONAL SUPPLEMENTS: NOURISHING THE BODY FROM WITHIN Functional supplements are gaining immense popularity for their targeted approach to health. Designed to provide support for specific health needs, these formulations aim to address deficiencies and promote overall well-being. Unlike generic multivitamins, they are tailored to serve distinct functions within the body. They often contain a mix of vitamins, minerals, antioxidants, and herbal extracts carefully chosen for their proven benefits in areas such as immune support, cognitive function, heart health, or digestive balance. For example, supplements enriched with probiotics support gut health by promoting a balanced gut flora, aiding digestion, and enhancing nutrient absorption. Similarly, those infused with antioxidants like vitamin C and E help combat free radicals, bolstering the immune system and reducing the risk of chronic diseases. Functional health supplements can be valuable tools for those seeking targeted solutions to specific health concerns, allowing them to proactively manage their well-being and lead healthier lives.

FUNCTIONAL BEVERAGES: DRINKING TO WELLNESS Functional beverages have evolved (far) beyond sugary energy drinks. In 2024, health-conscious consumers are opting for sips that offer more than just hydration. From herbal teas infused with adaptogens to kombucha packed with probiotics, these functional drinks can provide various health benefits while also being tasty and refreshing.

ADDRESSING DOPAMINE DEPRIVATION: REGAINING PLEASURE IN LIFE

LYMPHATIC HEALTH: KEEPING THINGS MOVING Lymphatic health is a crucial aspect of overall well-being, often overlooked in comparison to other bodily systems. The lymphatic system, a complex network of vessels, nodes, and organs, plays a vital role in maintaining a healthy immune system and promoting efficient circulation throughout the body. It serves as the body's drainage system, filtering and removing toxins, waste, and excess fluids from tissues. A properly functioning lymphatic system is essential for the body's ability to fight infections, heal wounds, and detoxify naturally. Regular exercise, a balanced diet, hydration, and practices such as dry brushing and lymphatic massage can support lymphatic circulation and promote optimal lymphatic health. When the lymphatic system is functioning well, it contributes significantly to the body's ability to defend against illnesses and maintain a state of balance and harmony.

Dopamine deprivation refers to a condition where the brain's dopamine levels are significantly reduced, leading to various physical and mental health issues. Dopamine is a neurotransmitter that plays a crucial role in regulating mood, pleasure, and motivation. When dopamine levels are insufficient, it can result in symptoms such as low energy, lack of motivation, depression, inability to focus, and a general sense of apathy. Several factors can contribute to dopamine deprivation, including chronic stress, lack of physical activity, poor nutrition, drug or alcohol abuse, and certain medical conditions. Addressing dopamine deprivation often involves lifestyle changes, such as regular exercise, a balanced diet, stress management techniques, and sometimes supplementation or medication under the guidance of healthcare professionals. By understanding and addressing the underlying causes, individuals experiencing dopamine deprivation can take steps to improve their overall wellbeing and regain a sense of vitality.

SCAN THE QR CODE TO SHOP THE TRENDS W W W. W E L L N E S S W A R E H O U S E . C O M // 15

Your New Clean Fitness Essentials

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amino acids. As the body's collagen production naturally slows with age, supplementing with hydrolysed collagen provides additional amino acids to support the body's collagen synthesis. Vitamin C further improves collagen absorption and production, contributing to overall skin, hair, and joint health. For those specifically concerned with age-related changes in the skin, hair, and nails, the Wellness Marine Collagen + Hyaluronic Acid offers targeted support. This product is fortified with hyaluronic acid to enhance hydration and promote natural collagen production. With sustainably farmed, granulated, pure hydrolysed type 1 marine collagen, this supplement may contribute to the health of your skin, hair, and nails.

rotein is essential for supporting an active lifestyle, playing a crucial role in muscle repair, recovery, and growth. As the body's protein requirements increase with regular physical activity or strength training, protein powders offer a convenient and concentrated source to supplement dietary intake. The Wellness Plant Complex and Wellness Whey Complex protein powders are popular choices for fitness enthusiasts wanting to support their active lifestyles, whether you prefer plant-based or whey protein (without the nasty ingredients). Average protein requirements vary, based on factors such as age, weight, activity level and goals. The recommended dietary allowance (RDA) for protein is generally set at 0.8 grams of protein per kilogram of body weight. However, those who exercise regularly or have specific fitness goals may need higher intake to support muscle recovery and growth. On average, adult men typically require approximately 56 - 91 g of protein per day, while adult women require around 46 - 75 g per day. These numbers may vary, depending on factors such as activity level, body composition goals and overall calorie intake.

Wellness Plant Complex For those leaning towards a veganfriendly option, the Wellness Plant Complex is an ideal choice. Combining pea protein, chia seeds, hemp protein, and spirulina, this powder provides a spectrum of essential nutrients crucial for muscle recovery and growth. The blend is designed to meet the protein needs of individuals engaging in regular physical activity, ensuring that they get the necessary amino acids for optimal health.

Remember to consider your individual requirements and fitness goals, and consult a healthcare professional or registered dietitian to determine the optimal protein intake for your needs. Elevate your fitness journey with the Wellness Plant Complex, Wellness Whey Complex, and collagen supplements - taking you one step closer to achieving your proteinpowered adventures. Cheers to your active and healthy lifestyle!

Wellness Whey Complex If you prefer whey protein, the Wellness Whey Complex is a comprehensive solution. Combining whey concentrate, pea protein, MCT Oil, and branchedchain amino acids (BCAAs), this powder offers a balanced protein profile. The inclusion of both fastabsorbing and sustained-release proteins makes it an excellent choice for those seeking to enhance muscle recovery and athletic performance. In addition to these protein powders, consider incorporating collagen into your routine for enhanced skin, hair, ligament, and tendon health. The Wellness Collagen + Vitamin C Powder is a valuable addition, containing type I and III hydrolysed collagen with natural

SCAN THE QR CODE TO SHOP THE TRENDS

@WellnessWarehouse W W W. W E L L N E S S W A R E H O U S E . C O M // 17

RECIPE

BAKED SALMON STEAK PA R C E L S Serves: 2 Preparation Time: 10 min Cooking Time: 25 min

INGREDIENTS 2 x 250 g salmon steaks Smoked sea salt and freshly ground black pepper 2 pieces of parchment, 40 x 40 cm 250 g cherry tomatoes 1 small onion, halved and sliced 1 yellow pepper, sliced 30 ml chopped fresh dill 30 ml melted butter 1 lime, halved

METHOD 1. Preheat the oven to 200°C. Season the salmon steaks with salt and pepper and place each one on a large sheet of parchment that’s been laid out on a baking tray. (If you don’t have parchment, you can use tinfoil. Parchment is just prettier.) 2. Top with the tomatoes, onion slices, yellow pepper and a sprinkle of dill. Drizzle the butter and a squeeze of half a lime over each. Fold the parchment over and seal the edges tightly. 3. Making sure the parchment parcels don’t touch the top grill element, place in the oven and bake for 15 minutes until cooked. (The fish should flake when touched and still be pink inside.) Place each parcel on a warmed dinner plate and serve with a salad, mash, or both.

Excerpted from Welcome to My Table by Siba Mtongana, published by Penguin Random House South Africa and available at leading bookstores and online

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Photo credit: Henk Hattingh

FOOD

Sweet Solutions By Abigail Baker

Has the festive season been particularly indulgent? Get ready for a clearer and cleaner 2024 without restricting yourself by choosing to incorporate some of these sweet alternatives into your diet. The sugar alternatives trend has grown exponentially over the last couple of years, with companies coming out with different ways for people to have it all - treats without the unhealthy side effects. We all know that refined sugar can be detrimental to our health. Not only does it contain empty calories that can lead to weight gain and diabetes, it can also negatively impact our dental health and even damage blood vessels. But wow, it’s addictive, and in our modern lifestyles filled with daily stressors, enjoying a little treat can help turn a frown upside down - if only for a moment.

“A spoonful of sugar helps the medicine go down The medicine go down-wown The medicine go down Just a spoonful of sugar helps the medicine go down In a most delightful way.” - Mary Poppins The good news is that there are many sugar alternatives on the market that are being used in some of our favourite moreish treats. Artificial sweeteners include things like aspartame, acesulfame potassium, saccharin, sucralose, sucralose, and neotame. But there are also a number of more natural sweeteners that can easily be incorporated into your diet. Natural sweeteners are generally made from leaves and fruits, and can be categorised into extracts, sugar alcohols, honeys, and syrups, each with their own unique properties and taste…

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HONEY Honey, unlike traditional, refined sugars, contains trace elements of vitamins and minerals including potassium, iron and zinc. It is also recognised as an anti-inflammatory, antioxidant and antibacterial food, which can positively affect your wellbeing. Although it can affect sugar levels similarly to table sugar, its antioxidants have been shown to help protect against metabolic syndrome, reduce inflammation and improve blood sugar regulation, as well as treat gut issues by nourishing good bacteria found in the gut. Thus, although honey is far from a zero-calorie sweetener, it can benefit your overall health. Tip: Not all honey is created equally, so always read the label to make sure it has not been diluted with a sugar syrup, and lean towards darker variants.

FOOD

MONK FRUIT Made from the juice of a Southern Chinese native fruit often referred to as luo han guo or Buddha fruit, this sweetener also has a history of being used in the traditional treatment of colds and sore throats. It boasts a high concentration of a unique antioxidant called mogroside, which has anti-inflammatory properties. This antioxidant is also responsible for the sweetness of the fruit and, in the extraction process, is separated from the fructose and glucose found in the fruit, so that the sweetener is not only slightly fruity, but also contains zero calories and does not increase blood sugar levels when consumed.

STEVIA LEAF Extracted from the leafy stevia plant native to Paraguay, this sugar substitute has a slightly bitter, licorice taste profile, and zero calories. It is known for being particularly beneficial for those with diabetes as it can help lower total cholesterol, while also decreasing bad cholesterol (LDL) and increasing good cholesterol (HDL). Although sometimes eaten in raw form, the cultivated versions offer the best results without the negative effects. Tip: Choose a stevia sweetener without dextrose or maltodextrin, as these are simply added glucose and starch, which can increase the number of calories found in each serving.

FOOD

XYLITOL

MAPLE SYRUP

Made from the cob of corn and birch trees, xylitol is one of the most popular sugar alternatives currently on the market. It is commonly found in sugarfree chewing gum, candies, mints, and oral care products as it has been found to boost dental health and prevent tooth decay. It also contains fewer than 40% of the calories in normal sugar, has little impact on blood sugar levels, and can stimulate immune function, digestion and even collagen production, improving your youthful glow and fighting your risk of osteoporosis.

Maple syrup, generally made in Canada and the Northern reaches of the United States, is an antioxidant-packed sugar alternative. The antioxidants, which are more abundantly present in the darker varieties, have been recognised as being potentially beneficial for reducing inflammation. It also contains compounds that reduce oxidative stress, which can wreak havoc on your immune system, as well as minerals such as zinc, manganese, potassium and calcium, which can positively contribute to many body functions. With all this considered, it is important to note that it does spike blood sugar levels in a similar way to sugar, and is by no means a lowcalorie option.

Tip: Be sure to try xylitol, and any sugar alcohol, in small doses first, as they can have a laxative effect in high doses. AGAVE Most commonly used in the creation of tequila, agave, native to the southern United States and Latin America, can be made into an antioxidant-rich, diabetic-friendly sweetener. Agave, although new to the western world, has historically been used in traditional medicine, through the boiling of the sap to create miel de agave. This syrup, although high in sugar, is known for having a positive effect on metabolism and insulin levels, as it has a very low GI. It also contains essential vitamins such as vitamins B1, B2, B6, C, and K.

ERYTHRITOL Erythritol has a similar structure and taste to sucrose as it is derived from fruits, including pears, melons and grapes. However, it is low in calories and doesn’t impact blood sugar or cholesterol levels when consumed. Although it belongs to a category of fibres, Erythritol is one of the most tummy-safe sugar alcohol sweeteners. It’s a great zero-calorie option for those on a Banting or low calorie eating plan.

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DATE SYRUP Made from liquified dates, date syrup has all the benefits of the fruit itself, with the ease of use of a syrup. It’s free from sodium, cholesterol, trans fat and saturated fat, and contains minerals such as potassium and magnesium, which support heart health. In addition, as it is not highly processed, its GI is very low for a sweetener. Moreover, although not calorie free, it is a great option for those on a vegetarian or vegan diet as it contains essential amino acids usually only found in meat.

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RECIPE

W H I T E C H O C O L AT E CAKE POPS INGREDIENTS FOR CAKE: 100 g Macro Mixes Birthday Cake Premix 120 ml milk of choice 14 g butter 1 egg FOR BINDING: ½ cup fat free cream cheese 3 TBSP erythritol FOR WHITE CHOCOLATE DIPPING: 100 g sugar-free Macro Mixes White Chocolate Shards 1 TBSP cream cheese 1 tsp coconut oil 100s & 1000s (optional)

METHOD 1. Bake cake like you normally would, at 175 degrees for 45 minutes. 2. Set cake aside to cool. 3. Once cake is cooled, crumble into small pieces. 4. To the crumbled cake, add 1/2 cup cream and 3 TBSP erythritol, and make sure it is combined. 5. Separate mixture into small balls and from into egg shapes. 6. Place in the fridge for 15 minutes to harden. 7. While cake pops are in the fridge, melt 100 g white chocolate and 1 tsp coconut oil together. 8. To the melted chocolate, add 1 TBSP cream cheese and mix to combine. 9. Once cake pops have hardened, dip into the white chocolate mixture. 10. Dip into 100s and 1000s for decoration. 11. Set aside for 15 mins to set (if you want them more solid, keep in the fridge).

Macro Mixes brings you baking premixes, breakfasts, and snacks for healthy eating that’s as easy as it is delicious and nutritious!

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FOOD

Healthy Snacking 101 By Kayla Oosthuizen

hinking back to the nutrition advice of about 20 years ago, the trend was all about munching on small meals every two to three hours to keep that metabolic fire burning. Fast forward to today, and we've got a fresh perspective: too much snacking might not always be the best approach. Too much snacking, too often, can send our blood sugar levels into a constant tailspin, demanding more digestive enzymes and insulin than our bodies might actually need.

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So when is it okay to snack? Snacking provides an often muchneeded energy boost, especially when there's a gap between meals, and it can help to keep our appetite in check to avoid overindulging later. Certain moments throughout the day stand out as the most popular for snacking, with the period between lunch and dinner taking the spotlight. For many, lunch typically takes place

at noon, and dinner might not roll around until six pm or later. This sizable gap can sometimes leave people feeling a bit 'hangry' and fatigued. Enter the perfect opportunity for a (well-balanced) snack to swoop in and provide that extra burst of fuel to carry you through the final stretch of the day before dinner.

When it comes to a good snack, it needs to meet a few criteria…

SMOOTHIES

Firstly, a snack should be as close to nature as possible – unprocessed and bursting with goodness. Think simple foods like nuts, fruits, protein bars, or a refreshing smoothie.

SAUCES

DIPS

Secondly, a healthy snack needs to be rich in protein, which gives you energy, helps you feel full, and is good for recovery from exercise. It also needs a good amount of healthy fats that will stabilise your blood sugar, as well as fibre for your digestive health.

YOGHURT/MILK SUBSTITUTE

Protein + Healthy Fats + Fibre = A Functional Snack A simple example could be sliced biltong for protein, a handful of nuts as your healthy fat, and a fruit for some fibre. The nice thing about this guide is that you can swap out each component with a variety of options. For example, you could change up the biltong with hard boiled eggs, and alternate between having raw nuts and organic cheese as your fat (if you can tolerate dairy).

A gentle reminder – in the realm of snacks, size matters! Whether it's nuts, cheese, or biltong, a handful (around a third of a cup) is the golden rule.

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FOOD

Notes from a Water Sommelier By Nico Pieterse

Similar to a wine sommelier who is knowledgeable about wines, a water sommelier is well-versed in the characteristics, qualities, and nuances of various waters, including mineral content, taste profile, and source. They can guide individuals in choosing the right water to complement a meal, much like a wine sommelier advises on wine pairings. Water sommeliers may also be knowledgeable about the environmental and geographical aspects of water sources, as well as the filtration and purification processes that affect the taste and quality of water. While the concept of a water sommelier may seem unusual to some, it has gained popularity in certain culinary and fine dining circles, where attention to detail and a focus on the sensory experience are highly valued.

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CMY

In the world of the Certified Water Sommelier, the abbreviation TDS is an important one. TDS stands for Total Dissolved Solids. The TDS of a natural mineral water is basically the amount of minerals, dissolved in the water, measured in mg/l (milligrams per litre) or ppm (parts per million).

Natural mineral water is not a commodity with uniform characteristics, but a natural, unprocessed product, with terroir reflecting its origins, geology, and circumstances.

Enjoy naturally purified, mineralised and pH-balanced water directly from your tap for 3+ months. KURO-Bō activated charcoal filters and hand-made glass bottles, jugs and dispensers.

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FOOD

TDS is the major role player in giving water its taste, however the carbonation and pH also contribute. The higher the TDS, the more distinct the taste of the water. While a low TDS can be compared to a white wine light, easy drinking and subtle - a high TDS water can be compared to a red wine - more complex, with lingering flavours and an aftertaste. Most bottled mineral water in South Africa has a very low TDS (with the exception of Mountain Falls water, with a TDS of 345 mg/litre - the highest in the country). This is important because we need the minerals in the water for healthy living and hydration. There are so many water brands and water stores around that use a reverse osmosis system to filter tap water and then sell it to the public. Water that has been filtered by reverse osmosis is dead water, with no minerals (as is distilled water). Another important measurement to observe on the label of your bottled mineral water is the level of nitrate or NO3. This is an indication of pollution around the source. The closer to zero the nitrate, the better the water. Nitrate indicates pesticides, farmland, or civilization close to the source, which can’t be tasted and should be tested for in a laboratory. The interesting part about being a Certified Water Sommelier is that I get to pair food and wine with water, where water becomes a taste enhancer rather than just a palate cleanser. Remember that tap water is highly processed, and that the added chlorine is an absolute flavour killer. It’s also poisonous, and anything tap water is used for will taste like chlorine - your cooking, your coffee, or your glass of water. Tap water also gets a scoop full of fluoride during processing. While this can be great for your teeth, you never swallow your toothpaste – with good reason. For the coffee lovers out there, try to use a mineral water with high magnesium levels, as the magnesium in the water will extract more sugar from the coffee beans and provide you with a naturally sweet, smooth coffee!

ABOUT THE AUTHOR Nico Pieterse is a Certified Water Sommelier based in Franschhoek. For more information or to get in touch, visit www.thefinewatercompany.com.

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Last but certainly not least, let’s talk about food, wine, and their relationship to water. I prefer to pair still mineral water with food and wine, and sparkling water with food only. The reason for this is that - once water is carbonated or the CO2 is added to the water - the water becomes more acidic. This is not good for wine, but works well with food. On the other hand, still water, with a higher pH and a high TDS, is fantastic with a bold red wine, Syrah, or Bordeaux Blend. I enjoy my high TDS still water with a bold, buttery Chardonnay, and lower TDS mineral water with Chenin Blanc or any light white wine. Remember to also use mineral water ice cubes for whiskey and cocktails!

YOU ARE WHAT YOU DRINK Not all bottled water is the same. This becomes apparent when you taste Mountain Falls’ mineral water the most natural way to hydrate.

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“Most people have no idea how good their body is designed to feel.” – Kevin Trudeau

H E A LT H

Your 2024 Mental Reboot By Kayla Oosthuizen

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any of us acknowledge the intricate connection between our bodies and minds when it comes to stress, yet the average person may not be entirely certain about the underlying mechanisms. Enter the hypophyseal-pituitary-adrenal-axis, or the HPA-axis. This intricate system interconnects various glands within the endocrine system (our internal hormonal messenger system), orchestrating hormonal balance to keep our bodies finely tuned and optimally functioning. However, chronic stress or traumatic events can throw the HPA-axis into disarray, causing a biochemical imbalance with farreaching consequences. While some stress is beneficial – like the exhilarating anticipation before a promotion – prolonged stress, such as that experienced by many during the pandemic, leads to elevated levels of cortisol, the stress hormone. These sustained high cortisol levels wreak havoc on the entire system, particularly impacting the hippocampus in the frontal lobe of each cerebral hemisphere. Primarily recognised for its role in memory and learning, the hippocampus falters under chronic stress, manifesting as brain fog, difficulty remembering recent events, and impaired cognitive function, which can greatly impact your ability to complete day to day tasks. You may be asking, but how can I improve this? And how can I maintain any progress in a society with such relentless stress? Well, a prudent place to start is to slow the pace. Give yourself a mental reboot, so to speak, before beginning any journey towards improvement. Prioritise ample rest and become attuned to your circadian rhythm. This involves sticking to a consistent waking and sleeping routine, with a two-hour screen-free period before sleep to ensure that you are receiving quality sleep and, most importantly, the timely release of cortisol each morning.

H E A LT H

Once you have your sleep schedule sorted, you should have a look at what you are putting into your body. Given the objective of mitigating stress, it's important to avoid stress-aggravating foods.

Research indicates that processed foods and refined carbohydrates exert a direct influence on mental health and increase your stress levels. You should also eliminate any stimulants like caffeine and alcohol, opting instead for foods fostering mental clarity – lowsugar fruit, lavender tea, green leafy vegetables, garlic, asparagus, and healthy fats from avocados and nuts.

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Physical exercise is the next step you can take to getting your mind and body back on track. As fitness improves, the HPAaxis stabilises, becoming less reactive to stress. This means that regular exercise facilitates the release of energy from adrenaline rushes, curbing any surges in cortisol levels and preventing the risk of profound brain changes.

In tandem with exercise, meditation and mindfulness are other tools to counteract the effects of stress on the brain. Beyond inducing a sense of calm, peace, and balance, meditation can contribute to emotional well-being and overall health. By cultivating the ability to remain centered and maintain inner peace during elevated stress, meditation accelerates the return of the HPA-axis to its normal state. Your body will be able to handle stressful circumstances much better, while simultaneously recovering from the stress at a faster pace.

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Navigating the path to recovery from chronic stress or trauma is a gentle and gradual process, often taking anywhere from six months to a year for your body to return to its normal functioning. It's also essential to recognise that external factors, such as conditions like Cushing's syndrome, may play a role in influencing your body's internal balance, adding layers to the recovery journey.

SMOOTH INTESTINE Unearthed from “Danxi’s Mastery of Medicine” in 1481 AD, Smooth Intestine is the remedy for Irritable bowel syndrome Colitis Other chronic intestinal diseases This formula improves intestinal permeability and enhances intestinal mucosal barrier function.

If, despite your efforts in implementing a mental reboot, you find yourself still wrestling with persistent high levels of chronic stress, consider reaching out to a healthcare professional. Their expertise and understanding can provide personalised guidance and support, ensuring that you receive the care needed for your well-being.

HARMONIZE STOMACH This formula, rooted in the “Treatise on Febrile Diseases” from the early 3rd century, brings balance to the Spleen and Stomach and is the remedy for Bloating Indigestion Epigastric pain Chronic stomach diseases like gastritis and ulcers This formula promotes gastrointestinal balance for your holistic well-being.

HARMONY AWAITS.

H E A LT H

Test Your Gut To Change Your Life Next Biosciences, a leading local biotech company, offers lifestyle genetic testing that aims to enable South Africans to take personal ownership of their future health. The goal of these tests is to empower you to make choices that will lead to a healthier and happier life. By adopting a healthy lifestyle, utilising medical advancements, and prioritising preventative care, we can extend our healthspan and enjoy an enhanced period of vitality and wellness. Kim Hulett, Founder of Next Biosciences, questions what the point is of extending your lifespan and not taking into consideration your healthspan? But what is healthspan, and how does it differ from lifespan?

A person’s lifespan is the total number of years they will live, whereas healthspan is for how many of those years they will remain healthy and free from disease. Longevity encompasses a holistic approach to health, aiming to optimise physical, mental, and emotional wellbeing throughout a person’s lifespan to extend their healthspan. Most of us do not want to just live long - we want to live long well. We aspire to live healthy, vibrant lives until our last days. Naveen Jain, founder and CEO of Viome Life Sciences, believes that “Longevity is for the common good. Being able to come up with personalised, precise recommendations of whatever [a] person needs - supplements and early diagnostics - it will be different for everyone. That, to me, is where the work needs to be headed.” Viome Gut Microbiome Testing, which Next Biosciences distributes, is the first step on your longevity health journey, giving you insights into your gut health that can help you live a healthier life for longer by providing you with nutritional

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recommendations to help improve areas that need attention. “Without testing, it really is just navigating in the dark,” says Hulett. Viome “focuses on detecting underlying causes and signs of harmful activity in each individual early on and translating these signals into actionable recommendations that provide meaningful improvements,” shares Jain. By providing a snapshot of your gut health at a specific moment in time, Viome can help you to improve your overall health through personalised nutrition based on your biology.

Personalised healthcare, including tailored eating and lifestyle practices, is increasingly recognised as a crucial approach for optimising gut health. The human gut is a complex ecosystem hosting trillions of microorganisms that play a pivotal role in digestion, nutrient absorption, and overall well-being. As individuals vary in their genetics, environment, and lifestyle, a onesize-fits-all approach to health may not be effective. Personalised healthcare, especially in the context of gut health, considers these individual differences - which significantly impact your health - affecting digestion, weight, skin, sleep, and mental clarity. The test requires a stool sample, which is then packaged and sent for testing. The results are released straight to a downloadable app, which can be accessed on the Apple App and Google Play stores. This can be done by anyone curious to know more about their gut health, or those suffering from irritable bowel syndrome, chronic bloating and gas, discomfort in the gut, chronic diarrhoea or constipation. Based on the results, Viome provides personalised food and supplement recommendations for the next step on your wellness journey. Once you have your recommendations, you can reach out to an in-store or online Wellness Warehouse Consultant to help you find everything you need. Experience the power of cutting-edge science and technology with the Viome Gut Microbiome Test, and receive actionable insights directly to your mobile app. The ultimate goal of the Wellness Warehouse and Viome partnership is to take the guesswork out of eating right by looking at what your unique microbiome needs to thrive. As asserted by Yvonne Holt, Next Biosciences Medical Director, “By prioritising preventative care, we are able to enhance people’s healthspan, enabling them to enjoy an extended period of vitality and wellness.” SCAN THE QR CODE TO LEARN MORE

H E A LT H

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H E A LT H

Stepping Towards Wellness A Podiatrist's Reflections By Alisha Lalbeharie

n my personal journey towards wellbeing, a profound realisation has dawned upon me - the indispensable role that podiatrists play in preserving the health of our feet. While foot care may seem like a minor aspect of overall wellness, the truth is that podiatrists serve as the unsung heroes, instrumental in maintaining the delicate balance that allows us to move through life with ease and grace.

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The Architects of Our Foundation Our feet, resilient as they are, are not impervious to the challenges of daily life. From the consequences of illfitting shoes to the stresses of various physical activities, our feet face numerous trials. It is during these vulnerable moments that the expertise of a podiatrist becomes invaluable. As a podiatrist, I understand the intricacies of foot health. My profession equips me with the knowledge and skills to discern subtle signs and early warnings that may go unnoticed by

others. Seeking the guidance of a fellow podiatrist on my own wellness journey was a transformative experience. The depth of insight they provided, considering not only immediate concerns, but also the broader implications for my overall health, was eye-opening. Proactive Care, Intervention and Education Podiatric care is founded on a proactive approach to foot health. It is not merely reactive; it is a staunch advocate for preventative measures. Through

H E A LT H

routine check-ups, podiatrists can identify potential issues before they escalate into serious conditions. This proactive stance is particularly crucial for individuals with chronic diseases like diabetes, where foot complications can have severe consequences. Intervention is another vital aspect of podiatric care. Whether addressing acute injuries, chronic conditions, or postural concerns, podiatrists employ a range of treatments tailored to the individual's unique needs. From orthotic devices to gait analysis, we utilise a diverse toolkit to alleviate pain, enhance mobility, and restore the natural function of the feet. Equally important is the educational component of podiatric care. As a podiatrist, I aim to empower individuals with the knowledge and tools they need to take charge of their foot health. Through discussions on proper footwear, injury prevention, and lifestyle modifications, I foster a sense of agency in my patients, creating a partnership in the pursuit of wellness.

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Integrating Podiatric Care into Your Wellness Journey Acknowledging the significance of podiatrists in foot health is not just about seeking assistance when problems arise. It's about recognising that podiatrists are essential partners on the ongoing journey towards wellness. Just as we consult a dentist for oral health or a cardiologist for heart health, including a podiatrist in your healthcare team is a proactive step towards comprehensive well-being. In my personal experience, the guidance of a podiatrist became a linchpin in my wellness routine. The tailored advice, targeted interventions, and educational insights were invaluable in transforming my approach to foot health. It became evident to me that the well-being of our feet is not a standalone entity, but an integral part of the intricate tapestry of overall health. As you embark on your journey towards wellness, consider the silent architects of your foundation—your podiatrists guiding each step towards a healthier, happier you. Let us not underestimate the significance of our feet and the role of podiatrists in preserving their health.

Through collaboration, education, and a commitment to preventative care, we can ensure that our foundation remains strong, resilient, and capable of supporting us through the various seasons of life.

ABOUT THE AUTHOR Alisha Lalbeharie BTech Podiatry is located in Northern KZN. She is not only a podiatrist, but a dedicated professional committed to unravelling the complexities of foot health. With a foundation in podiatry, Alisha blends her technical expertise with a passion for holistic wellness, guiding individuals towards a path of comprehensive health. For more information, visit www.alishathepodiatrist.co.za.

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certain lifestyle-related diseases, and prevention is always better than cure; but how do we change and where can we get the right support? People must take a more active role in their own healthcare, and this is where a Health Coach comes in. Health Coaches educate people on how to be healthy and, importantly, then help inspire and motivate them to change their lives for the better. Health Coaching is a 6 billion dollar profession in the US, and has more recently taken off in the South Africa as we recognise an area of healthcase that has not yet had sufﬁcient focus - mindset and behaviour change. That’s exactly how a Health Coach

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H E A LT H

Hope & Healing For Uterine Fibroids By Noxy Khowane

terine fibroids - noncancerous growths in the uterus - are a common condition affecting 70 to 80% of black women during their reproductive years. I’m one of these women and, almost every day, I discover that others in my life including friends, acquaintances, and colleagues - are, too. My journey with fibroids began with stories passed down through generations of women in my family. They described them as “excruciating period pains”. This description resonates, given the general lack of awareness surrounding this condition. In our family, fibroids were believed to

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be an “inherited condition” passed from one generation to the next. I grew up thinking that I had “inherited” fibroids and was destined for the same agony as the women before me. However, extensive research and the growing wealth of information on fibroids have provided me with a vocabulary to understand this condition. Most importantly, I’ve learned that I don’t have to suffer through agonizing periods anymore; fibroids can be managed and treated. In 2019 my fibroid condition intensified. I noticed worrying symptoms - a pronounced stomach bulge, along with unusual pressure and discomfort

in my lower abdomen. I also started experiencing pain during sex. Alarmed, I visited a doctor, who confirmed the presence of a growing mass in my pelvis. Worried it might be a cyst, she referred me to a hospital for further tests. Thankfully, it wasn’t a cyst, but I was advised to see a gynaecologist, and subsequent consultations confirmed that I had fibroids. With a diagnosis in hand, I embarked on a transformative journey of research, self-discovery and healing. No longer willing to rely on painkillers or suffer debilitating pain, I sought alternative solutions: extensive research, lifestyle adjustments, exercise, supplements, and a plant-based diet.

Transitioning to a plant-based diet was a natural starting point; after all, food is medicine. I began incorporating more legumes to reduce the size of uterine fibroids by flushing out toxins and restoring oestrogen levels to normal. I eliminated refined carbohydrates, which can exacerbate fibroid growth by affecting oestrogen levels, and increased my intake of fish rich in vitamin A and omega-3 to manage and prevent the fibroids. Balancing my hormones was a significant aspect of my journey. Did you know that high oestrogen levels can contribute to fibroid development and growth? After learning about this, maintaining healthy progesterone levels became a priority. Turns out turmeric can help manage oestrogen levels and shrink fibroids thanks to curcumin, which contains antioxidant and anti-inflammatory properties. I started taking Curcumin Complete supplements and adding turmeric to my meals and drinks. Within a month, I experienced reduced inflammation and associated symptoms, significantly reducing my dependency on painkillers. Turmeric has since become part of my daily regimen. Additionally, my research revealed that sea moss could help shrink fibroids, because it is a good source of iodine, which is an important mineral, and may help to reduce the risk of developing fibroids. So I began taking sea moss supplements. Surprisingly, this ended up being a gamechanger. After a worrisome two-week-long period accompanied by shedding blood clots, I saw a visible reduction in my fibroids - a testament to the power of natural supplements. Exercise and mindfulness practices, including yoga and Pilates, became integral to my treatment plan, helping to balance my hormones and alleviate fibroid-related pain and discomfort. My goal is to treat my fibroids, not just manage them. In addition to embracing a holistic wellness approach, I’m also exploring alternatives to invasive surgery. I believe in a dual approach - combining non-invasive medical interventions with holistic wellness to prevent fibroid recurrence. Many women experience fibroid regrowth post-surgery due to overlooked hormone imbalances. Through diet and lifestyle, I’ve seen that it is possible to address hormone imbalances and shrink fibroids. Now, I want to show that the same approach can also minimise or prevent fibroid regrowth after surgery. My exploration has just begun, and I invite you to stay tuned for more as we learn and heal together…

ABOUT THE AUTHOR Noxy Khowane is a health and sustainability advocate with a special interest in helping women to shrink, manage, and treat fibroids through a dual coaching approach. Email noxy0212@gmail.com to get in touch.

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H E A LT H

Go with Your Flow By Abigail Baker

As new, viral health trends burst onto the scene each year and flame out by the next, a couple of factors remain the same: each of our bodies is different, and listening to them is of the utmost importance. Our bodies often give us signals regarding how they need to be treated, what they are lacking, and what they can’t handle. With all the busyness of daily life, it can be difficult to stay in tune with those signals, to understand them, and to accept them. In addition, we often try to push our bodies to suit our wants, ignoring signals to slow down, rest and avoid processed foods and stress, and end up overwhelming and sending ourselves into imbalance, discomfort and sometimes vulnerable immunity, instead. One of the ways in which us women can get back into sync with our bodies and relearn their cues is by understanding and tracking our internal clocks - our menstruation cycles. Tracking your cycle can benefit you in numerous ways and help you make lifestyle choices that work for - rather than against - you and your body.

The female body is like a symphony, with four different movements to which we need to listen and adjust menstruation, the follicular phase, ovulation, and the luteal phase. These movements bring with them fluctuations in energy levels, emotional reserves and cravings as our hormones change.

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Before making any changes to the way you take care of yourself, first track your typical cycle. While it may be helpful to learn about how one should generally feel during these movements, as our bodies are all different, it might be best to focus on your own experiences before you learn what you ‘should’ be feeling. Flexible Fitness Throughout the month, you probably have dips of both motivation and quality of workouts. When in sync with your cycle, you can track your energy levels and choose exercises that will benefit you most during the movement you find yourself in. For example, doing strength training during the follicular phase can result in higher muscle strength in comparison to doing so during ovulation. Consider lighter cardio and strength training as well as yoga during menstruation; amp up the intensity of your training and challenge yourself during the follicular phase; continue with the intensity but stick to things that you know during ovulation; and reduce the intensity by doing some of your usual workout routine with added yoga, pilates and low-intensity cardio during the luteal phase. Track Your Fertility Whether you are ready to start a family or not, tracking your cycle is a great way to get a greater handle on your contraceptive choices. Most women are most fertile 12 to 16 days before menstruation, and least fertile just after. Note that although this can help you manage your choices, it is just a helpful measure, and speaking to your doctor about what will work best for you is still recommended.

! e f i L For

Get Your Sleep Although we know that our energy levels dip during the month, they are not the only factor that could be making you feel more tired during certain movements of your cycle. In fact, leading up to, during and just after menstruation, women experience an increase in body temperature and less rapid eye movement (REM) sleep. Thus, it is common to feel more restless, and experience insomnia and fatigue at this time. Moreover, monthly cramps and other symptoms that characterise your period may also be contributing to this. Be kind to your body in the lead-up to menstruation by getting ample rest, and try to make your bedroom cooler, drink less caffeine, and sleep in thinner pyjamas during menstruation. Treat Time Overwhelming food cravings are common during the luteal phase of your cycle. It is also common for people to seek out comfort food during times of distress, which the general discomfort from menstruation and cramps can cause. Thus, know when you feel an overwhelming need for sweets, salty treats, and heavy carbohydrates, and instead of feeling bad about breaking your diet, fill your kitchen with healthier alternatives. This way, you can listen to your body whilst staying on track. Remember that, in addition to helping you get in tune with your body’s signals, tracking your period can also help you detect irregularities in your body and help your doctor to diagnose underlying issues. Although you can keep track of your period on a calendar, there are so many period tracking apps that make it easy for you to monitor all your cycle symptoms and the activities that may influence your cycle. So, feel guilt-free when spending some screen time listening to the symphony of your body and inputting your daily data into your tracker.

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H E A LT H

Mental Health and the Outdoors By Geoff Brown

s the digital and convenience age rolls on, physical and mental wellness doesn’t come naturally. Increasingly, a healthy lifestyle requires effort and conscious decision making within the general flow of life. Mental health is of course an extremely diverse and complex topic that often requires specialist intervention. However, there is a lot of research promoting specific practical steps that can be beneficial. Reconnecting with the outdoors is one such pursuit, and as society increasingly recognises the profound impact of nature on mental health, a collective effort to integrate the outdoors into our lives will go a long way towards nurturing a more balanced and resilient society.

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In a study of 20 000 people, a team led by Mathew White of the European Centre for Environment & Human Health at the University of Exeter found that people who spent two hours a week in green spaces - local parks or other natural environments, either all at once or spaced over several visits were substantially more likely to report good health and psychological well-being than those who don’t. Two hours was a hard boundary: the study, published in 2019, showed that there were no benefits for people who didn’t meet that threshold. Engaging in outdoor activities such as hiking, cycling, or simply taking a walk does not only promote physical well-being, but is also known to release neurotransmitters like serotonin and dopamine, which are crucial for mood regulation.

H E A LT H

So why not just walk on a treadmill? Here are a few of the many benefits of exercising and spending time in the great outdoors… Stress Reduction The calming effect of nature has been scientifically proven to reduce stress levels. Exposure to green spaces and natural environments can lower cortisol – ‘the stress hormone’ - and promote a sense of calmness. Mood Enhancement Spending time outdoors is linked to improved mood and a reduction in symptoms of anxiety and depression. The fresh air, sunlight, and the beauty of natural landscapes contribute to the release of endorphins, the body's natural mood lifters.

Mindfulness and Presence Nature encourages mindfulness - a state of being fully present in the moment. Whether it's the sound of rustling leaves, the sight of a flowing stream, or the scent of blooming flowers, nature engages our senses, grounding us in the present and fostering a sense of mindfulness. Spiritual Connection to Something Bigger Nature provides a sense of awe and wonder, fostering a connection to something larger than oneself. Many people share about breakthrough moments of perspective in the timeless mountains as they disconnect from the demands and desires of life and are reminded of the more meaningful relationships and priorities in their lives; giving them renewed vision, purpose and meaning. Social Connection In an age of keeping up appearances and creating online facades of our ‘best life’ snippets, it’s refreshing to break through the glistening surface film and to spend quality time engaging with others. Positive social relationships are vital for mental health, and the outdoors offers a natural setting for building and strengthening these connections. Amongst the general negativity within our South African media and politics, I’ve been so encouraged by the far more positive reality of sharing days in the wilderness with people from all corners, classes, and cultures of our country. Somewhere in the midst of hiking up mountains together, sharing jokes, meals and our life stories, horizons are broadened, and new perspectives gained.

Cognitive Restoration Nature has been shown to improve cognitive function and attention. Being immersed in a natural setting allows the mind to reset, enhancing concentration and productivity when returning to daily tasks. Camping in the outdoors also helps to reset our body clocks. Exposure to natural light and the absence of artificial lighting helps to regulate the circadian rhythm, with the natural darkness of the outdoors also promoting the production of melatonin, a hormone that regulates sleep.

Resilience On almost every challenging hike, someone will admit that they would not have come if they had known what they were going to go through beforehand…but are so glad that they did. Exposure to a new environment, overcoming obstacles and challenging comfort zones leads to a sense of accomplishment and belief in their ability to handle future challenges, contributing to a positive self-image, fostering a sense of inner strength, purpose, and the ability to thrive despite life's challenges.

ABOUT THE AUTHOR Geoff Brown has had a deep affiliation with the Drakensberg from early childhood and is the founder and lead guide at IntoTheBerg.co.za.

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H E A LT H

Unlocking Your Cognitive Potential A Guide to Nootropic Supplements

In our fast-paced world, where demands on cognitive function are constantly increasing, more and more of us are looking for new ways to enhance our mental performance and overall well-being. Nootropic supplements, often referred to as ‘smart drugs’ or cognitive enhancers, have gained popularity for their potential to improve cognitive function, memory, and focus. We delve into the world of nootropics, exploring the benefits and mechanisms of action of some of our current favourites… Vinpocetine: Enhancing Blood Flow to the Brain Derived from the periwinkle plant, vinpocetine is believed to enhance cerebral blood flow, potentially improving oxygen and nutrient delivery to the brain. This increased blood flow may contribute to improved cognitive function, memory, and concentration. Vinpocetine's neuroprotective properties also make it a subject of interest in the realm of cognitive enhancement.

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Phosphatidylserine: The Building Blocks of Brain Cells Phosphatidylserine is a phospholipid found in high concentrations in the brain. It plays a crucial role in maintaining the structure and function of brain cells. Supplementing with phosphatidylserine has been linked to improved memory, attention, and cognitive function, particularly in ageing individuals. As a key component of cell membranes, phosphatidylserine supports the integrity of brain cells, contributing to overall cognitive health. Bacopa Monnieri: The Memory Herb Bacopa monnieri, an ancient herb used in traditional Ayurvedic medicine, has gained attention for its potential cognitive benefits. Known for its adaptogenic properties, bacopa may help the body adapt to stressors while also improving memory and cognitive function. Research indicates that it may enhance memory retention and speed of information processing, making it a valuable addition to your nootropic toolkit.

H E A LT H

CBD: The Calm Compound Cannabidiol (CBD), a non-psychoactive compound derived from the cannabis plant, has gained popularity for its potential to reduce anxiety and stress. While not traditionally classified as a nootropic, CBD's calming effects can indirectly enhance cognitive function by promoting a relaxed mental state. By interacting with the endocannabinoid system, CBD may modulate neurotransmitter activity, contributing to a sense of calm and improved focus. Vitamins B6 and B12: Vital for Brain Function Vitamins B6 and B12 are essential nutrients that play crucial roles in brain function. These vitamins are involved in the synthesis of neurotransmitters and the maintenance of myelin, a protective sheath around nerve fibres. A deficiency in B vitamins can lead to cognitive decline and memory impairment. Supplementing with B6 and B12 may support cognitive health, particularly in individuals with suboptimal nutrient intake. L-Theanine: A Balancing Act for the Brain L-theanine, an amino acid found in tea leaves, is known for its calming effects. When combined with caffeine, L-theanine can promote a state of focused relaxation without the jittery side effects often associated with caffeine alone. This synergistic interaction can enhance cognitive performance, attention, and alertness. L-theanine's ability to induce a sense of calmness makes it a valuable addition to the nootropic arsenal.

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Alpha GPC: The Brain's Fuel Alpha GPC, or alphaglycerophosphocholine, is a cholinecontaining compound that plays a crucial role in brain health. Choline is a precursor to acetylcholine, a neurotransmitter vital for memory and learning. Alpha GPC has been linked to improved cognitive function and memory enhancement. Research suggests that supplementing with Alpha GPC may support the synthesis of acetylcholine, providing the brain with the fuel it needs for optimal performance. Nootropic supplements offer a diverse range of options for those looking to optimise their cognitive performance. From enhancing neurotransmitter activity and promoting a relaxed mental state to supporting brain cell structure and improving blood flow, these supplements address various aspects of cognitive function. As research in this field continues, our understanding of these cognitive enhancers will likely deepen, providing new insights into the intricate workings of the human brain. As with all supplements, remember to consult your healthcare professional before incorporating them into your routine.

H E A LT H

The Role of a Plant-Based Diet In Healing Type 2 Diabetes By Ian Macfarlane

“When we look to nature we always find answers and healing…testimony that food from Mother Earth is the remedy for many chronic ailments. Choose life first and the rest will follow.“ Tshepo Mosese, Actor, Singer & South Africa's Diabetes Ambassador Type 2 diabetes, a chronic disease affecting millions worldwide, has been increasingly linked to dietary choices. Research, including Africa’s first academic study initiated by Ubuntu Wellness, underscores the potential of whole plant-based diets in healing this condition. Understanding Diabetes and its Impact Diabetes occurs when the body does not produce enough insulin or cannot utilise it effectively, leading to elevated blood sugar.

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This condition can cause damage to vital organs and is a leading cause of death globally. Type 2 diabetes, characterised by insulin resistance, is the most common form and is heavily influenced by lifestyle factors such as diet and physical activity. In the 1960s, Dr Denis Burkitt, who worked as a missionary surgeon in Uganda, observed and reported that there were simply no diabetes, hypertension, obesity or other lifestyle diseases prevalent in the population. Known as ‘The Fibre Man’, he put this down to the healing powers of food – particularly fibrous plants and the lack of meat in the daily diet. The Role of Plant-Based Diets in Diabetes Management Plant-based diets rich in fruit, vegetables, legumes, and whole grains, have been recognised for their benefits in managing diabetes. Dr Laurie Marbas, Senior Editor of the International Journal of Disease Reversal and Prevention, highlights the effectiveness of such diets in improving health outcomes for diabetes patients in an article on ‘The Science of Diabetes’ in Ubuntu Wellness’ new recipe book, Healing Diabetes and Other Lifestyle Diseases - Cooking Africa’s Plant-based Whole Foods. This food as medicine approach addresses the root cause of type 2 diabetes - fat accumulation in the muscle cells leading to insulin resistance. By reducing saturated fats found in animal products and increasing nutrient-dense plant foods, the body's insulin function can be improved, and the progression of diabetes can be halted or even reversed. The Ubuntu Wellness Approach Ubuntu Wellness in Cape Town has been at the forefront of implementing plant-based nutritional strategies to combat diabetes. Their programme, which combines nutritional guidance, medical monitoring, and lifestyle coaching, has shown promising results, with over 100 participants, of which over 20% are in remission or reversal. Stories like that of Pearl Mpange, who healed her type 2 diabetes in April 2021, exemplify the programme's success. The research

led by Prof Robinson and Dr Wyma from North-West University and PAN (Physicians Association for Nutrition) was shared at a conference in the Food Healers Pavilion at COP 27 in Egypt in October 2022, and study details are due to be published in the SA Journal for Clinical Nutrition, providing further scientific backing to these outcomes. Cultural Adaptation and Accessibility A key aspect of such dietary programmes is their adaptability to individual and cultural needs. Inspired by Dr Burkitt and the reality that people in Africa lived predominantly plant-based lives during pre-colonial times, Ubuntu Wellness offers 80 recipes from around Africa in their book, making the transition to plantbased diets more accessible and familiar, with a strong focus on affordable access to food and ingredients. For added convenience, a fresh and frozen food support range is also in preparation. The shift towards a plant-based diet, as advocated by Ubuntu Wellness and supported by scientific research, offers a viable path to managing and potentially reversing type 2 diabetes.

ABOUT THE AUTHOR Ian Macfarlane and his wife Dawn run Ubuntu Wellness Centre, a wellness social impact organisation at the Cape Town Medi-Spa. The healing centre aims to empower individuals to embrace a holistic health transformation while adopting a plant-based and healthy vegan lifestyle, supported by a multidisciplinary team offering daily consultations and support, aiming to promote plant-based healing while also influencing broader public health strategies. Visit www.ubuntuwellness.com for more.

H E A LT H

Living the Healthy Life with Jessica Sepel Clinical Nutritionist and JSHealth Vitamins Founder Jessica Sepel shares how she lives life well in our exclusive interview.

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H E A LT H

Nellness

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We thoroughly enjoyed your books The Healthy Life; Living the Healthy Life; and The 12 Step Mind, Body & Food Reset. We also fondly recall your launch event for Living The Healthy Life at our Cavendish store some years back. Could you please share a bit about your evolution from nutritionist, through author, to vitamin and natural beauty entrepreneur?

Looking back, it all happened very naturally and authentically. Before any products existed, JSHealth began as a community, which remains at our very heart today, and this then grew into the global brand known as JSHealth Vitamins. My fascination with supplements started in childhood, watching my grandparents and parents take their daily vitamins. I was captivated by the idea of using them to support wellness. As a teenager, I worked in health food stores and pharmacies, immersing myself in the ingredients and benefits of different formulas. Despite my passion for wellness, I wasn’t without my own struggles. In 2012, I began blogging candidly about my personal journey as I navigated escaping from a world of fad dieting, a restrictive mindset and feeling completely disconnected from my body. I believe it was my authenticity that quickly attracted a large following of people on a similar path, and I found my voice supporting this community to find balance with food and embrace body love alongside me.

Then it began to snowball. I became a qualified Clinical Nutritionist, authored three best-selling wellness books detailing The Healthy Life philosophy and released our innovative JSHealth App, before creating JSHealth Vitamins’ very first formula that is loved by millions all over the world to this day our Hair + Energy capsules. Every product we make really ties back into supporting the JSHealth community to live their very best healthy and balanced lives. Since JSHealth was born, I have been continually propelled by my mission to support the global community in achieving the happiness and confidence they deserve - this is what has seen the business evolve to include so many different streams of health goals and concerns that our solutionfocused products address. My time working in private practice gave me further insights into what was missing in the supplement industry, and put me even more in touch with what people, especially women, were going through health-wise. Whatever I hear the community needs, I set out to create, and having this range of targeted formulas is in a sense a wonderful accident… It has really been a natural extension of my purpose to make a difference in people’s lives all along. Today, as I reflect on this journey, I am constantly fuelled by my mission to empower our community, helping them discover the happiness and confidence they truly deserve.

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H E A LT H

Our readers may not all know that you are a proudly Johannesburg girl! How do you think your South African roots have helped shape you into who you are today? How would you say the natural health industries in South Africa and Australia compare?

Growing up in Johannesburg was mostly a really idyllic childhood. I was surrounded by a culture that celebrates the beauty of fresh, whole foods and a deep connection to the land. I’ve also been lucky enough to be very close with my family, and remember my grandparents taking their vitamins each day while embracing an active and nourishing lifestyle. These were the first seeds that later shaped my own passion and career. When it comes to comparing the natural health industries in South Africa and Australia, both countries have their unique strengths. In South Africa, there is a strong tradition of using indigenous plants and herbs for medicinal purposes, passed down through generations. This deep-rooted knowledge adds a distinct respect for the natural health industry. On the other hand, Australia has a thriving wellness scene with a focus on holistic approaches and integrative medicine. The Australian market is known for its innovative products and cutting-edge research. My South African roots have gifted me a deep appreciation for the healing power of nature and a holistic approach to wellbeing. It's a perspective I've woven into my journey here in Australia, and it continues to inspire me every day as we expand the business worldwide. Blending these two cultural influences has truly shaped my path to creating a holistic, science-backed and balanced approach to health that resonates with all who seek the healthiest lives for themselves.

We are thrilled to now stock JSHealth Vitamins in our stores! We know that you are very conscientious about the quality of your ingredients and formulations. Could you share a bit about your journey of expert collaboration and development in this regard?

I am truly so excited to have our vitamins in your stores in South Africa! Quality and authenticity have always been at the heart of our brand, and the journey of expert collaboration and formulation development has been both enlightening and deeply rewarding.

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Our formulations deliver results and truly have a positive impact on our customers’ lives - this is why people come back to them time and time again.

Were any of the products inspired by your own wellness journey, and are there any in particular that you find the most helpful in your daily regime today?

From the very beginning, my passion has been to create products that truly make a difference in people's lives. I understood that in order to achieve this, I needed to collaborate with experts who shared the same vision and dedication to excellence. That is why I surrounded myself with a team of highly qualified professionals who specialise in various fields, including nutrition, herbal medicine and formulation science.

Absolutely! The development of our solution-focused range has been deeply intertwined with my own wellness journey. As someone who has experienced their fair share of health challenges, I understand the importance of finding solutions that truly work and support overall wellbeing.

Our journey of expert collaboration and development starts with extensive research and sourcing the highestquality ingredients. We work closely with trusted suppliers who share our commitment to sustainability, purity and potency. Each ingredient is meticulously selected based on its nutritional profile and therapeutic benefits, ensuring that our formulations deliver targeted support for specific health concerns. To ensure the efficacy and safety of our products, we invest in rigorous testing and quality control measures. We follow strict guidelines and adhere to industry standards to guarantee that every product bearing the JSHealth name meets the highest quality benchmarks. Through ongoing collaboration with experts, we continuously refine our formulations to stay at the forefront of scientific advancements and nutritional research. This is what allows us to keep innovating and creating products that address the evolving needs of our community. As well as this, we are committed to transparency as a cornerstone of our brand. We believe our community deserves to know exactly what they are putting into their bodies. That's why we provide detailed information about each ingredient, its purpose and the scientific rationale behind it.

I personally will not live without our Probiotic, Detox + Debloat and Magnesium. Our Advanced Magnesium formula is a product very close to my heart. Having experienced my own struggles with anxiety and sleep disturbances in the past, I knew how crucial magnesium was in calming the mind and supporting restful sleep. I then set out to create a magnesium supplement that would provide maximum benefits and truly make a difference in people's lives. Our formula combines three different forms of magnesium for optimal absorption and effectiveness. Today, I continue to take it religiously before bed, and it truly helps me achieve the deep, restorative sleep that is so essential to overall wellbeing. I’m a firm believer in nourishing the body from within, which is why our inner beauty powder, Vitality X + Collagen, also holds a special place in my routine! Collagen is a vital component of healthy skin, hair, nails, and joints, and I have personally witnessed its transformative effects. This unique formula combines premium Marine Collagen peptides with 10 unique ingredients including astaxanthin to support vitality and overall wellbeing. I find it incredibly beneficial for maintaining the health and radiance of my skin, strengthening my hair and for boosting my energy levels too!

H E A LT H While these are just a few examples, each JSHealth Vitamins product has been carefully crafted to address specific health concerns and provide targeted support. Both of these products are not only inspired by my wellness journey, but are also integral to my daily routine. They’re a testament to our commitment to creating solutions that are not just effective, but truly life-enhancing.

We know from your books that you are passionate about eating well. While we understand that nutrition is a highly personalised pursuit, could you please share a bit about what you have found to work well for you?

Over the years, I've come to realise that what works well for me centres around a few fundamental principles. Firstly, I prioritise whole, unprocessed foods. These form the foundation of my diet, with an emphasis on a colourful array of vegetables, quality sources of protein and healthy fats. These foods provide a wealth of essential nutrients that support overall vitality. Balancing my meals is key. I aim for a combination of macronutrients – carbohydrates, proteins, and fats – in each meal to provide sustained energy and keep me feeling satisfied. I also embrace the power of mindful eating, savouring every bite and tuning into my body's hunger and fullness cues. Hydration is non-negotiable. I start my day with a glass of water and ensure I stay well hydrated throughout. It's a simple yet profoundly impactful habit.

I'm a firm believer in the importance of listening to our bodies. I pay close attention to how different foods make me feel, not just immediately after eating, but in the hours and days that follow. This awareness guides my choices and helps me maintain balance. Finally, I practise flexibility and kindness towards myself. While I aim to nourish my body with wholesome foods, I also indulge in the occasional glass of wine (my favourites being

organic and red wine!) or sweet treat that brings me joy. This balance is crucial for both my physical and emotional wellbeing. It’s really a harmonious blend of nourishing foods, mindful eating, hydration, self-awareness, and selfcompassion. It's a journey of constant learning and adaptation, but one that truly enriches my life, and I'm grateful to share these principles with others through what I do.

Your Hair + Energy formula has a global cult following. Could you share a bit about the origin story / ingredients of this product?

Our Hair + Energy formula is a very special supplement – it was the first formula I created and is our best-seller to this day – we have sold millions of bottles! The idea to create a formula to support hair health, growth and thickness was inspired by listening to the needs of the JSHealth community. I was constantly receiving questions about what foods or supplements I recommended for this. I also received a lot of requests about supporting energy levels and realised that both these needs could be met in one formula. As a nutritionist, I used to prescribe minerals such as iodine, zinc and selenium and noticed that my clients’ hair would get healthier and thicker. I was taking iodine myself, too. I then looked into the research, and to my surprise, I noticed that iodine has been proven to help support hair growth and thickness. The industry was mainly using biotin and silica for hair growth, but I personally never saw extraordinary results with these supplements. I later discovered a very special kind of kelp which yielded bioavailable iodine. I also saw that zinc has been shown to maintain normal healthy hair. So, like all of the JSHealth Vitamins formulas, we added ingredients based on what the research says. I set out to create a truly life-changing yet simple hair and energy support formula using this as a hero ingredient – which is now exclusive to us and named JSHealth Miracle Kelp™, along with zinc.

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H E A LT H

JSHealth Miracle Kelp™ is composed of two high-purity kelp materials containing fucoidan, found in the cell wall of seaweed, which is rich in the mineral iodine. Nutritionally, kelp supports healthy thyroid function, which plays an important role in energy levels, as well as hair follicle functions. It extends the hair growth phase, as well as stimulating the hair growth cycle and promoting a healthy scalp.

We are so inspired by all the before and after photos from fans of your Skin + Digestion tablets. Could you share your own skin type / journey, plus any skincare tips you would recommend, in addition to taking this supplement (we hope that your amazing vitamin skincare collection reaches South African soil sooner rather than later!)?

I am so proud to say that our Hair + Energy formula really works and has helped so many people regain their energy, hair health and confidence. There is nothing else like it on the market.

I personally have combination skin, which means I have both oily and dry areas. My skin journey has been a learning process, filled with its ups and downs. I've truly come to realise that true skin health starts from within. That's why I developed our Skin + Digestion tablets in light of the gut-skin connection, to address the root causes of skin issues.

Another firm fan favourite is your Detox + Debloat formula. Do you perhaps have any tips you could share for gut health that could complement supplementing with this product?

Gut health is a topic that I'm deeply passionate about. It's important to clarify that our Detox + Debloat formula is not in any way related to a weight loss fad or trend. At JSHealth, our philosophy celebrates body love and kindness. We believe in nourishing our bodies to support confidence and provide comfort from the inside out. With that in mind, I'd love to share some tips for promoting gut health that beautifully complement supplementing with our gut-love formula. Firstly, prioritise a diverse range of whole foods in your diet. Think colourful vegetables, fruits, whole grains and legumes. This variety ensures a rich array of nutrients that support a healthy gut. Probiotics are wonderful allies in nurturing gut health. Incorporate foods like yoghurt, kefir, sauerkraut and kimchi into your diet. These foods introduce beneficial bacteria into your digestive system. Also consider foods rich in prebiotics, which nourish your gut bacteria. Garlic, onions, leeks, and asparagus are excellent choices. Hydration is key. Drinking enough water helps maintain the mucosal lining of the digestive tract and keeps things running smoothly. Mindful eating aligns perfectly with our philosophy of body love. Slow down during meals, savour each bite and cultivate a positive relationship with food. Lastly, stress management is vital for gut health. Stress can disrupt the balance of beneficial bacteria in the gut, so practices like meditation, yoga, and deep belly breathing exercises can make a world of difference.

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Here are a few skincare tips I would recommend: 1. Cleanse gently: Avoid harsh cleansers that strip the skin of its natural oils. Opt for a gentle, sulphatefree cleanser such as our Balancing Vitamin Cleanser that effectively removes dirt and impurities without causing dryness or irritation. 2. Hydrate, hydrate, hydrate: Keeping the skin well hydrated is crucial for a healthy complexion. Use a moisturiser that suits your skin type (our Probiotic Vitamin Moisturiser is gentle and effective for all skin types!) and consider adding a hydrating serum or facial oil such as our Luminous Vitamin Oil to really feed your skin the natural goodness it deserves. 3. Protect from the sun: Sun protection is essential for maintaining youthful, healthy skin. Apply a broad-spectrum sunscreen with at least SPF 30 every day, even on cloudy days or during winter. A gentle skincare routine that includes a good cleanser, moisturiser and sunscreen is essential. Less is often more with skincare – simplicity can be incredibly effective. 4. Eat a skin-friendly diet: Remember, what you put into your body reflects on your skin! Incorporate antioxidant-rich foods like berries, leafy greens and omega-3 fatty acids from sources like salmon and walnuts for a healthy glow. 5. Address digestive health first

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H E A LT H There are so many new collagen products popping up everywhere. What sets Vitality X + Collagen apart?

Our formula was born from a deep understanding of the importance of inner vitality and outer radiance. It’s about feeling your best from the inside out. Here, we turned to the research and included high-quality hydrolysed marine collagen peptides, scientifically proven to support healthy skin, hair, nails and joints. We carefully chose 10 ingredients including Siberian ginseng, astaxanthin, turmeric, aloe vera and more to relieve occasional digestive discomfort, support energy production and vitality, and further support healthy skin collagen and skin health. You can be confident that in every sip of our beloved inner beauty blend, you’re truly giving your body the nutrients it needs from within. It’s a staple for many in our community, a daily act of self-love and self-care, nourishing both physical wellbeing and inner radiance.

We are particularly fond of your Mild Anxiety + Stress formula. We also enjoyed the lifestyle practices and interventions outlined in your books. Could you please share the top daily / weekly / monthly ‘must-dos’ that help you stay on top of your game, both personally and professionally?

I truly believe that taking care of ourselves from all angles is essential for maintaining a balanced life, both personally and professionally. On a daily basis, I start with mindfulness and gratitude. This sets a positive tone for the day, helping me manage stress more effectively. I also make time for movement that I love, whether it's a brisk walk, yoga or a quick workout. Physical activity is game-changing for stress relief! Every week I make sure to carve out moments for self-care, whether it's a relaxing bath with Epsom salts, reading a good book or spending quality time with my loved ones. I also dedicate time to meal planning and preparation on Sundays to ensure that I'm nourishing my body with wholesome foods throughout the week.

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Monthly, I like to review my goals and intentions. This helps me stay aligned with my vision and to make any necessary adjustments. I always make sure to prioritise rest and quality sleep. Truly a non-negotiable for my overall wellbeing! You have a particularly strong presence on social media. How do you set boundaries around your time spent online? While social media is an incredible platform to connect with others, setting boundaries around my time spent online is crucial for maintaining a healthy balance in my life. This is so important, whether it’s online or offline! To help me, I follow a few practices: 1. Setting specific time limits: I allocate specific time slots for social media engagement and stick to them to remain mindful of my screen time. This prevents the constant distraction that can come from being online all the time and allows me to be intentional and focused. I switch my phone off by 20:30 / 21:00 strictly. 2. Creating digital-free zones (the JSHealth Stress-Free Zone!): I commit 10 - 30 minutes in my day to disconnecting from technology completely. Doing this allows for uninterrupted quality time with loved ones and promotes presentmoment awareness. I also prioritise disconnecting completely during family meals and before bedtime for quality, restful sleep. 3. Filtering content: I actively curate my feed to include positive and uplifting content while minimising exposure to negative or triggering material. This helps to create a nourishing online environment. 4. Practising self-awareness: I regularly check in with myself to assess how social media is impacting my mental and emotional wellbeing. If needed, I take breaks or step back to recalibrate.

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MOVEMENT

Mama Ocean How Surfing Changed My Life By Carmen Pharoah

'm battling the waves, and the sensation in my mouth is salty - like too much salt on my popcorn. Struggling to contain my frustration, I persevere as sinewy arms glide past me, a testament to my worm-like biceps. They ache terribly. Oh God, how they burn. Mucus streams from my nose, as the cleansing ocean flushes out my sinuses. I'm starting to develop a notorious wetsuit tan. But as I conquer each wave, the offshore breeze paints mesmerising rainbows in the spray behind the breaking surf. I've poured my heart into this. The sense of welcome and belonging washes over me when a friendly local smiles and says, "Go ahead, you take this one." Riding my first green wave feels like a passionate embrace. I become a bird in flight, soaring across the wave, carried by its speed down the line, pursued by the white water. I am free.

Surfing transformed my life. It helped me conquer personal challenges I never believed I could overcome - battling an eating disorder, overcoming suicidal depression, and taming crippling social anxiety. Growing up in Pretoria, the Jacaranda City, I was familiar with azure skies and sunny days, but the ocean remained a distant dream. However, fate led me to Cape Town in 2021. Every morning, as I drove along Boyes Drive, I'd gaze down at the surfers in Muizenberg at sunrise and think to myself, "I wish I could be one of them," despite my shark-induced fears from the movie, Soul Surfer. Each day, as the sun kissed the horizon, the allure of the ocean proved irresistible, and I'd swim at Fish Hoek Beach. Starting my day with a dip in the icy, salty waters, becoming part of a new day, felt sublime. But an underlying restlessness grew. "This is nice, but imagine being one of those cool surfers just around the corner, watching the beautiful sunrise from a board with my legs dangling in the salty sea," I often mused. After nine months in the Mother City, at the ripe age of 20, my life took a turn for the better. I messaged my yogi friend Kath, asking if she wanted to meet up, and her reply was, "Sure, want to try surfing?" Terrified, I came up with every excuse in the book: "I don't have a wetsuit, or a board, I'm too old, I'm scared." She laughed at me. She was 49 and even more scared than I was. What's wrong with a healthy dose of fear to conquer our obstacles? She had a foam board, perfect for beginners, and gifted me her old wetsuit. I had run out of excuses. On an unforgettable rainy morning, in the beautiful bay of Muizenberg, I changed the course of my life. On that same day, I started eating properly again, cooking a delicious meal and nourishing myself for the first time in a long while. I had encountered the love of my life, and I knew this would be a passionate romance. Suicidal thoughts that had plagued me countless times a day were replaced with light and zest, instantly uplifted by thoughts and visions of the next wave I could catch. Enthusiasm supplanted melancholy. The first time I stood up on the board, Kath and I whooped like two excited teenagers. Exactly three months later, after surfing as often as possible, I celebrated my 21st birthday by buying my first board and current love, Bodhi (I know, I couldn't resist him in Point

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MOVEMENT

Break). Shortly after, I booked a lesson with an instructor from Surf Emporium in Muizenberg. Although I must confess that the initial reason for booking that lesson was a little crush rather than my desire to improve my surfing, I ended up learning a lot, which propelled my progress. My instructor asked about my surfing goals, and I told him I aspired to crossstep on a longboard. Since then, after countless hours of watching WSL competitions at Pipeline, Hawaii, I yearn to advance to high-performance surfing, riding bigger waves on a shorter board. While the unfamiliar terrifies me, I know that stepping out of my comfort zone is essential for growth. I'm ready, and living my dream in what I believe to be the most beautiful city in the world, working a job I love, surfing whenever the waves are favourable, and meeting a kaleidoscope of amazing people along the way. If I compare myself now to who I was before I started surfing, it feels like two entirely different people. I'm healthier and more confident in my body than ever before, taking time to care for myself, connect to beautiful people, and engage in magical conversations.

Surfing has taught me humility and flexibility navigating the vast, often unpredictable ocean has instilled perseverance, stamina, and surrender. When I'm caught inside the impact zone, waves breaking over me, my arms like jelly

and breath knocked from my chest, I have no choice but to push through. To take another breath. To cast aside my ego and awaken my soul. It has also taught me immense focus. There's no worse feeling than missing a potentially beautiful wave or risking injury because I got lost in a daydream. As Shaun Tomson once said, "Surfing is all about uncertainty. That feeling of taking a risk, that leap of faith every time I jump into the ocean, that paddle out into the unknown - all of these elements make surfing truly special." I'm now willing to envision any goal, no matter how seemingly unattainable, because I've come to realise that the journey and the process are as, if not more, fulfilling than the destination itself. I wish all of you the courage to pursue your wildest dreams, no matter how far-fetched they may appear. Here's to surfing, and to life.

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BEAUTY

Skincare During Pregnancy Your Top Questions Answered

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BEAUTY

During the extraordinary process of creating and nurturing a new life, a woman's body and skin may experience various effects of the endocrinological, immunological, metabolic, and vascular changes. Hormones play a particularly significant role in these transformations, which are known to impact the skin’s appearance and health. Expectant mothers experience dramatic increases in hormones such as progesterone, which can have various influences on the skin. One of the most common skin changes during pregnancy is an increase in oil production, which may lead to breakouts and even acne if you’re predisposed to the condition. Hormones can also trigger pigmentation changes, resulting in patches of skin discolouration, dark spots and melasma, as well as increased sensitivity of the skin. To help you maintain a healthy-looking skin and radiant glow, South African skincare brand Environ shares some answers to frequently asked questions on the topic: How do I prevent or improve the appearance of stretch marks and scars during pregnancy? Stretch marks are a common concern for many pregnant women. These marks are known to appear when the skin stretches rapidly, causing collagen and elastin damage. While it is challenging to prevent stretch marks entirely, there are steps that you can take to minimise their appearance. Keeping the skin enriched with ingredients such as vitamin A (shown to promote natural moisturising factors) as well as collagen and elastin synthesis, antioxidants, shea butter, jojoba seed oil and moisturising AlphaHydroxy Acids (AHA) can help to improve skin elasticity and reduce the severity of stretch marks. It’s also important to maintain a healthy diet and stay hydrated to support the skin’s overall health.

How do I reduce the appearance of oiliness and breakouts? Sebaceous glands are known to go into overdrive during pregnancy due to hormonal changes. This may cause increased sebum production, resulting in congestion, bacterial growth, inflammation, breakouts and, in some cases, acne flare ups. As a first step, it is important to seek the advice of your doctor or skincare professional to establish a routine. Avoid harsh cleansers that can strip the skin of its natural oils and consider introducing products with intelligent ingredients to help control the oiliness and reduce breakouts. It goes without saying that you shouldn’t pick or squeeze pimples, as this can lead to scarring. Is vitamin A safe to use during pregnancy? In December 2023, the Scientific Committee on Consumer Safety in the EU concluded that vitamin A in cosmetics, at the specified regulated concentrations, is safe. It is extremely unlikely that topical cosmetic vitamin A skincare products could pose a health risk, because the active molecules are not absorbed into the bloodstream. It is important to note, however, that during pregnancy the skin’s response to cosmetics may change due to the hormonal changes taking place in the body. At this point, the skin might be sensitive, in which case it is recommended that soon-to-be moms lower the level of vitamin A in their skincare to avoid irritation. How do I improve signs of sensitivity and redness during pregnancy? It’s not uncommon to experience a higher level of skin sensitivity and redness during pregnancy. To manage these effects, it is recommended to apply topical skincare products with calming, soothing barriersupporting, and immunity-boosting ingredients, like colostrum and antioxidants, that can help to calm the signs of redness and reduce an inflamed appearance. Avoid using products with harsh exfoliants that can further irritate the skin.

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“Beauty begins the moment you decide to be yourself.” - Coco Chanel

BEAUTY

Manscaping The Bare Necessities By Mpho Msenya

Body hair serves a variety of purposes: it helps us maintain skin health, keeps us warm, protects our skin from UV damage, and aids in cooling us down through sweating. Nose hairs filter dust, pollen, and allergens away from the lungs. Eyebrows prevent sweat from entering the eyes. Despite this, men (and women) have been shaving their hair since the Stone Age, using razors made of seashells or wax made from sugar. The art of manscaping involves removing body hair and sculpting some areas, with a focus on the eyebrows, ears, nose, arms, armpits, legs, chest, back, upper neck and intimate areas. People remove body hair for many reasons - hygiene, aesthetics, expression of individual style, or just to be trendy. Moreover, hair traps sweat, preventing air exchange and promoting bacterial growth, which can cause bad odour. For some athletes, it is common practice to trim or remove body hair to enhance performance. Body hair can hamper performance by creating drag or wind resistance. MANSCAPING METHODS Male dermatology studies report that trimming and shaving are the most popular methods for removing hair. These are relatively inexpensive and convenient compared to electrolysis, waxing, and the more long-term laser hair removal, which are offered in professional grooming salons. For those who do not wish to go to a grooming salon, there are various modern grooming tools and care products available for at-home use.

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MANSCAPING TOOLS Each region of the body grows hair differently, and body hair is thicker than facial hair. The right tools are therefore crucial. Here's a brief overview:

BODY PART

TOOL/METHOD

Nose

Grooming scissors or electric trimmer

Ears

Electric trimmer or tweezers

Eyebrows

Tweezers

Arms and legs

Electric trimmer, disposable razor or waxing

Arm pits

Electric trimmer

Back

Electric trimmer, long handle back shaver or hair removal cream

Below the belt

Sensitive shaving cream, groin hair trimmer or wet razor

BEAUTY It’s important to always sanitise manscaping tools before and after by wiping with alcohol to remove and kill germs. Go a step further and invest in a sterilising box for blades, hair clips and towels. Sterilisation kills microorganisms, including spores and pathogens. MANSCAPING TIPS Be Patient Body grooming takes time – don’t rush the process. Take care, especially around sensitive areas. Trim First Using a razor on untrimmed hair can leave you with a razor burn, itching, and in-grown hairs. Trimmed areas are easier to shave and can prevent the in-grown hairs. Soften Hair with Warm Water Time your manscaping right after a warm shower to loosen dirt from your skin. Also lubricate the area to avoid hair from pulling. Use shaving gel rather than soap for further softening. Hydrate and Soothe Shaving is similar to exfoliation in that it removes the top layer of skin. There's a risk of razor burns and bumps caused by blunt blades, dry shaving or shaving too fast. To avoid

these, together with ingrown hairs, always ensure hydration by using cream, gel or pre-shave oil. Some essential oils, used correctly, can be helpful for preventing irritation and burns: SUGGESTED OILS Essential oils Tea Tree oil: Antiseptic, Antibacterial Lavender oil: Anti-inflammatory, Moisturising Peppermint oil: Antifungal, cooling Lime oil: Anti-oxidant, healing Frankincense oil: Soothing for sensitive skin Always mix the essential oil with a carrier oil

Carrier oils Grape seed oil: Hydrating and soothing Jojoba oil: Restoring and conditioning and ideal for sensitive areas in the groin area Coconut oil: Softening, hydrating Olive oil: Anti-oxidant, antibacterial

Use a post-shaving gel or lotion with salicylic or glycolic acid to keep the skin around the hair smooth and to reduce dryness and irritation. Work Carefully Delicate navigation around body parts will ensure that the follicles are not injured. Injury can lead to pseudo folliculitis, which is inflammatory and can cause bacterial, viral or yeast infection. Your groin has very sensitive skin, so be extra careful here. Direction is Key Shave in the direction of hair growth to guarantee a smooth finish and prevent irritation, razor bumps and ingrown hairs. After Care After manscaping, tempting as it is, do not scratch the area where you have just removed the hair when it itches. Rather use cooling gel such as aloe vera or the oils suggested above, and be sure to wear comfortable and loose clothes after your trim.

ABOUT THE AUTHOR Mpho Masenya is a passionate writer, communicator, and advocate for wellbeing education.

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GREEN LIVING

From Green Learning to Green Living By Kayla Oosthuizen

ver the last decade, there has been a growing imperative to tackle global environmental challenges, and some are starting to initiate change from a young age. Green schools have been popping up as a new and improved way to build a sustainable future for the next generation. Forget the usual classrooms – these schools dive deep into making eco-friendly thinking a natural part of learning. One such initiative is the Green School South Africa, which kicked off in 2021. Founded by Alba and Herman Brandt, who were inspired by their daughters' amazing time at the Green School Bali, the school is dedicated to implementing a progressive educational system. Following in the footsteps of Green School Bali and Green School New Zealand, it marks the third gem in the global Green School movement (with Green School Tulum set to join in 2026). Just 7 km outside Paarl in the Western Cape and surrounded by mountains, orchards, and vineyards, the 8-hectare campus is truly a

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masterpiece. Seasons do their thing here, with cold and wet winters, hot summers, vibrant springs, and colourful autumns. The campus has unique learning spots, a hangout zone and a sports field, and the buildings are aligned with the surrounding natural landscape, creating a calm learning environment for the kids. What sets this campus apart is its adherence to the gold standard of green design, the Living Building Challenge (LBC). Going beyond a zero footprint, the school produces all its electricity and uses less water than natural rainfall, making a positive contribution to energy and water regeneration. As a zero waste-tolandfill site, it even takes in waste from neighbours, ensuring a net positive impact. From chemical-free procurement to fostering biodiversity through endemic flora and various gardens, the campus is a living embodiment of sustainability. The ethos of Green School South Africa revolves around educating for sustainability in a learner-centric manner. With a commitment to fostering a love for lifelong learning,

GREEN LIVING

the institution steers students on a joyful and wondrous journey while imparting the skills necessary for present and future success. Recognising diverse learning styles, the school maintains an impressive teacher-to-learner ratio of 1:10, ensuring a personalised approach to education.

One of the main goals at the school is to spark a love for learning that lasts a lifetime, taking students on an exciting journey while giving them the skills they need for now and later. They also

teach sustainability by getting the community involved and doing some entrepreneurial learning, all in the embrace of nature. It's not just about the usual book smarts; it's about gaining the mindset and skills for whatever the future may bring.

campus to the curriculum - aligns harmoniously with the principles of sustainability. The future looks bright, green, and full of promise at Green School South Africa!

Green School South Africa is all set to be the go-to place for conscious learning, starting from Kindergarten (ages 3 to 6) up to Grade 11 in 2024. But that’s not all! The institution is also planning to keep growing so they can offer education up to Grade 12 by 2025. The high school programme follows a four-year personalised learning structure that will leave students with an American High School Diploma upon graduation. The Green School South Africa stands as a vibrant testament to its unwavering dedication to a sustainable future. Demonstrating a profound commitment to environmental consciousness, the institution not only embraces green practices in procurement, but also actively cultivates eco-friendly habits. Here, every facet - from the eco-conscious

W W W. W E L L N E S S W A R E H O U S E . C O M // 83

ECO HOME

Clear Space, Clear Mind By Abigail Baker

lthough spring has come and gone, a bit of spring cleaning is always a good idea after the frivolity of the festive season, when consumption is high and the urge to organise and save may be low.

A move, a lifestyle change, a new member of the family, a birthday… I will use any excuse to make my space more mine, and I have fun taking on the challenge of doing so in the most wallet- and eco-friendly way possible.

Luckily, now is as good a time as ever to clear and personalise your space, nest, and recalibrate the structure of your home to better meet your current needs.

“Thrift is poetic because it is creative; waste is unpoetic because it is waste.” ― G.K. Chesterton, What's Wrong with the World

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Once I’ve evaluated my space, I will have about four different piles of items: things to be thrown away, things to be placed elsewhere (in storage or in an alternative placement within my home), things to be edited (refurbished or fixed), and things to be given away. I also usually have a better idea of what I think I need to optimise my space after this exercise.

One Woman’s Trash

Reenvision, Reuse and Restructure If you are on a tight budget, taking the first step above and rearranging your belongings to try a different layout can be a wonderful, free way to freshen up your space without any waste. During this process, consider whether anything is in the way, if you will be able to easily access items that you use often, and how you will use the space in this new configuration. Cactus Makes Perfect In addition, before going out and opening your purse, consider bringing the outside in. Not only can indoor plants improve the air quality in your home, but they can also positively affect your mental health. Before heading into your garden, taking samples for propagation from around your neighbourhood, or visiting your nearest nursery, do a little research on plants that will suit your space and aesthetic to find out how green your fingers need to be to take care of them, if they will survive in the space you imagine them in, and if your furry friends will be affected by them if they decide to have a little nibble.

Extend the lifetime of items you no longer need by donating rather than discarding them. Something no longer fit your aesthetic? Who likes kitschy kitchenware? Bought a new couch? Who could use some more seating? Either gift your well-loved items to your loved ones or organise a swap. If you can’t think of anyone who would welcome the items you are looking to get rid of into their homes, you can always donate your wares to your local thrift or charity shop, or even hustle on Facebook Marketplace. Thrift and charity shops, as well as Facebook Marketplace, are not only a perfect place for you to give away your unwanted items, they are also a wonderful treasure trove. Create a space that is uniquely yours by perusing beautiful items from different eras and tastes. Find wonderful online vintage, thrift stores on Instagram and fall in love with all the unique furniture on offer. Some of my favourites include: Anouk Furniture (@anoukfurniture), Vamp Furniture (@vamp_furniture), Maison (@maison_capetown), and Huisraad (@huisraad_modern). As for Facebook Marketplace, if you find something that you truly want and it is well priced, take haste and send an offer to the seller straight away. Moreover, if the offer has been up for a while, don’t be afraid to haggle (while still being reasonable), and make sure to customise your message and avoid the auto-filled ‘Is this item still available?’ so that the seller knows you are actually interested. If you haven’t stumbled across something you want, teach the algorithm what you want by using different search terms and checking in every other day. Have fun hunting and transforming your space!

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Is something not quite feeling right in your space, but you’re in love with each and every item? Perhaps consider raising your blinds, opening your shutters, playing with more transparent curtains, or even painting your shutters and blinds a lighter shade, so that your space is filled with more light. Still not quite right? Perhaps using a new room or linen spray, scented candle or soap will change the atmosphere into something fresh and delightfully yours.

Lemon Oil

First, it is helpful to evaluate your space. Like Marie Kondo, consider the elements of your space and ask yourself whether they are benefiting you. Questions I find myself asking include: Do I use this item? Does this item bring me joy? Is there a place where this item would look/work better? Is there a way that I could change this item to better suit my needs? If it generally isn’t working in the room or benefiting me, could I possibly rehome it?

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FA M I LY

Let’s Talk Physical Rehab… For Pets By Antoinette Smit

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FA M I LY

Understanding Veterinary Physical Rehabilitation

What benefits can your pet gain from physical rehabilitation?

Veterinary physical rehabilitation is the adaptation of human physiotherapy techniques tailored for animals. It is a valuable branch of medicine that uses evidence-based techniques to improve your pet’s quality of life. Just like humans, our pets have complex bodily structures that can suffer from damage, injury, and ageing. They have the same anatomical components, including skin, fascia, blood, nerves, muscles, tendons, ligaments, and bones. A veterinary physiotherapist undergoes specialised training and must be registered with a recognised body, such as the South African Veterinary Council (SAVC).

• Pain reduction • Improved joint mobility • Stronger muscles • Better balance, coordination and body awareness • Better recovery after injury • Prevention of further injury • Weight loss • Improved quality of life

Conditions Treated Pet physiotherapy can be particularly beneficial in the following scenarios: 1. Post-Orthopedic and Spinal Surgery: Surgery can be traumatic for soft tissue. Physiotherapy aids in tissue repair and pain relief, potentially reducing the need for pain medication. 2. Chronic Conditions: These include osteoarthritis, hip and elbow dysplasia, ligament diseases, and more. 3. Soft Tissue Injuries: Acute and chronic injuries to muscles, tendons, and ligaments can be treated with physiotherapy. 4. Obesity: With a staggering number of pets being overweight, weight management is crucial. In 2022, the APOP (Association for Pet Obesity Prevention) survey revealed that veterinarians classified 59% of dogs and 61% of cats as overweight or obese. What’s even more concerning is the fact that a third of pet owners with overweight pets think that their pets are at a healthy weight. Excess weight can exacerbate joint issues and lead to further health problems.

What can you expect from a pet physiotherapy programme? A pet physiotherapy programme begins with obtaining a full medical history from the attending veterinarian to review. A comprehensive assessment, including a gait assessment to examine movement and observe specific gait patterns is done. The body condition, coat, skin, and fascia are examined for signs of disease, damage, or discomfort. A methodical, full body evaluation from nose to tail is my personal approach. I look in the mouth to assess the condition of the gums and teeth. A healthy mouth is important too! Then I carefully evaluate every joint to assess integrity, range of motion and comfort, and all the muscle groups for tone, strength, and flexibility. Once I have a holistic picture of the patient, I provide feedback. I will suggest a personalised rehabilitation programme based on the patient’s history and my clinical findings. Each patient receives a tailored programme, because no two are the same, and each will need a unique approach.

I can offer advice on modifications pertaining to the home environment, diet, and exercise programme. Remember, each small step can lead to significant strides in your pet's health and happiness. If you're considering pet physiotherapy, especially after your pet has undergone surgery, it's essential to work closely with your veterinarian and a qualified physiotherapist. For those interested in starting a physical rehabilitation programme for their pet, or if you have any questions, reaching out to a professional pet physiotherapist is the first step. They can guide you through the process and help your pet on the road to recovery and improved well-being.

ABOUT THE AUTHOR Antoinette qualified from the University of Pretoria with a Diploma in Veterinary Nursing at Onderstepoort in 2006. With a special interest in anatomy, movement, and surgery, she spent a year at the university assisting in theatre. In 2010, she completed a bridging course with the University of Tennessee in the US to become CCRP (Certified Canine Rehabilitation Practitioner). After 17 years of practising both nursing and small animal physical rehabilitation, assisting the healing process and alleviating pain still bring her great joy! For more information or to get in touch, visit www.healinghandspetphysio.com or contact hello@healinghandspetphysio.com.

Programmes may include: • Soft tissue mobilisation (massage, stretching, myofascial release) • Targeted exercises for specific muscle groups • Pain management techniques like laser and electrotherapy • Hydrotherapy using underwater treadmills or pools

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WISDOM

The Magic of Manifesting By Lebo Setlaelo

Manifestation is not just a mystical concept; it's a practical process that involves aligning your thoughts, emotions, beliefs, and actions to create the life you desire. Clarifying Your Goals Manifestation begins with clarity. Whether you prefer putting your goals in writing, creating a visual representation like a vision board, or contemplating them repeatedly as part of a meditation or visualisation process, think of clarity as the GPS for their materialisation. Navigating Your Emotions Emotions are a pivotal force in the art of manifestation. When your emotional state becomes unclear or conflicting, it is highly advantageous to recalibrate by reconnecting with the frequency of love. Take a moment to centre yourself through mindful breathing and reflection, and immerse your being in the warmth of love. Direct these positive sentiments towards yourself, extend them to others, and radiate them into the world around you. Through this intentional practice, you not only manifest positive energy, but also create a ripple effect that can enhance not only your life but also the lives of those you touch. The energy of love can serve as a powerful catalyst for attracting the abundance and positivity you seek on your journey of manifestation. Aligning Your Beliefs Beliefs play a fundamental role in shaping our reality. Take a close look at your beliefs, and if you encounter discomfort during manifestation

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rituals, concentrate on unblocking the roots of what you believe about yourself and the world. This involves addressing the anxieties, stresses, traumas, and fears creating your negative beliefs. By actively working on these, you pave the way for a more harmonious and aligned manifestation journey. Remember that self-discovery and belief realignment are continual processes, and they contribute to the ongoing evolution of your manifestations. It’s also important to note to be gentle with yourself here, and that working with a mental health practitioner can be highly advantageous.

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Taking Inspired Action Once you have clarified your goals, recalibrated your emotions, and addressed your limiting beliefs, an essential step that many miss on the manifestation journey is that you need to take daily action that is aligned with your goals. It is the combination of these elements thoughts, emotions, beliefs, and actions - that will show you that manifestation is already an ongoing process woven into daily existence – we just need to be more conscious about the direction in which we guide it. Achieving the goodness we desire requires self-awareness, discipline, and dedicated practice. The good news is that as you decide to elevate your energy and align with a desire for the best for all, your path to manifesting your desires will become more attainable and less daunting with each new day.

ABOUT THE AUTHOR Lebo Setlaelo is a holistic healer trained in African healing practices and specialising in womb healings and family rituals. For more information or to get in touch, visit www. yaudongo.com or contact info@yaudongo.com.

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WISDOM

Unlocking Joy Through Presence & Appreciation By Kate Aitken

ppreciation serves as the key to inviting more fulfilling and joyful experiences into our lives. While this might appear self-evident, its profound impact often escapes our conscious awareness, and we fail to genuinely embrace and internalise it.

Allowing ourselves to genuinely experience these emotions opens the doors to our hearts, ushering in subtle yet transformative shifts. Our cognitive "reprogramming" begins, warmly welcoming similar and gratifying encounters into our reality.

Many of us recognise the value of maintaining a gratitude journal, where we conscientiously document our daily blessings. Yet, what often eludes us the crux of this practice - is the ability to truly immerse ourselves in the emotions it elicits.

However, these shifts remain elusive if our practice of gratitude is superficial, detached from genuine feelings of thankfulness. At its core, it all hinges on the emotional experience.

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In times of adversity, cultivating gratitude can prove challenging, let alone connecting with positive feelings amid such circumstances. Likewise,

it might initially appear daunting to reignite a sense of positivity when practising gratitude retrospectively. This is precisely where the strength of appreciation comes to light. Being present enough to recognise the small, momentary joys in our everyday lives marks the pivotal distinction. Pausing to consciously relish the comfort of a warm, snug blanket before drifting into slumber becomes an act of appreciation. Savouring the initial sip of morning coffee evolves into a practice of appreciation. Taking a moment to bask in the sun's warmth on a summer day and relishing the sensation is an expression of

WISDOM

appreciation. And intentionally immersing ourselves in the delight of a nourishing conversation with a friend exemplifies appreciation. These instances punctuate our daily lives, often overlooked, denying us the chance to be present, absorb the fleeting moments of bliss, and offer gratitude. In these moments, the essence of existence thrives; missing them translates to missing out on life itself. Our pursuit of contentment need not wait for momentous occasions like weddings, birthdays, or professional milestones. While these celebrations are undoubtedly significant and warrant unabashed appreciation, they constitute the exception rather than the rule.

True living occurs in the everyday. Thus, the most profound gift we can bestow upon ourselves and others is the ability to decelerate, attune ourselves to the present moment, and honour the myriad small joys that gift us with fragments of happiness. Over time, these fragments weave together into an intricate, expansive tapestry. This tapestry tells our life story. Like any skill, this practice demands dedication. Cultivate it until it solidifies, becoming second nature.

With time, daily appreciation becomes an inherent part of your routine. Remarkably, you'll observe the gradual metamorphosis of your life itself. Ultimately, our collective aspiration is to experience well-being. This isn't a self-centred desire, but a pursuit that fosters connection with our most profound inner selves. Engaging in daily acts of appreciation guides us toward a life of intentionality and purpose, unveiling our authentic selves: joyful, content beings.

ABOUT THE AUTHOR Kate is an internationally accredited health coach through the School of Integrative Nutrition. She is passionate about transforming wellbeing – individual, collective and planetary. Kate aspires to live on purpose, and to empower others to do the same. Reach out to kate@wellrooted.co.za for more information or to work with her.

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WISDOM

Empowering Yourself for a Stress-free New Year By Dr Raoul Goldberg

he new year ushers in new resolutions and new opportunities, but too often our old habits and perennial stresses repeat the patterns of the years before. This is inevitable when the same body and mindset carry forward the same habitual patterns that are simply perpetuated from one year to the next. Intellectual new year resolutions carry little chance of real change, unless directed by a part of self that can wrench itself free from these old patterns. The good news is that you have the ability to create within yourself an empowered director to lead you through a stress-free and fulfilling year ahead...

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LAVENDER, HOPS & PASSION FLOWER FOR

BLISSFUL SLEEP Conditions for Success The first thing needed is the wish to change. Strength of will is needed to sustain new habits. While habitual pain and disappointment may force you to change, the thought of success and abundance can be an equally powerful motivator, as any champion will tell you. So ask yourself how much you (really) want this change. The second thing needed is the ability to shine the torch on every part of yourself. Who are the fixed persona that are hidden inside of you, controlling your mind and behaviour? We need to recognise the parts of our personalities that keep us from experiencing our greater potential. Once we have identified the cause of our limitations and are powerfully motivated to make the necessary changes, we then need a third condition: a specific wish that can deal with the old limiting factor, something like: I wish to overcome my sense of scarcity and trust that life is supportive and abundant. Creating Internal Partnerships And now, something begins that for some might be quite novel: creating a dynamic partnership or alliance with oneself. It is a great misconception to believe that we have a single identity. There are multiple characters on the internal stage of our psyches that play their roles on our life paths. Each will express different thoughts and feelings and behave in different manners at different times, causing our bodies to function differently at different times. When we are anxious, our bodies are tense, our breathing is shallow, our heart rate is accelerated, we are worried and think negatively, and the outlook for success, joy and abundance are significantly curtailed. Whereas confidence expresses itself with a relaxed body and mindset and an open-hearted, positive outlook, and the chance for success is far greater.

Both the anxious and the confident parts of ourselves co-exist - it is a choice which part you choose to express. Discovering Empowerment Once you have tapped into your motivator, your wise self explorer and your initiator, it is time to find the empowered character that will bring about the change you desire. For instance, a strong, confident and abundant part of yourself that will encourage and support the one who lives in scarcity. Just as you would play such a role in a staged drama, practising this role again and again until it becomes a natural part of the staged character, so this empowered figure becomes a natural part of your personality. You can even strike a pose holding the stance of an empowered person to imprint this position into your body. Creating Abundance for the New Year By creating powerful motivation for new resolutions, recognising the old repetitive patterns that hold you back and initiating the empowered character that can overcome the old blocks, you begin to activate your potential to take on a new role - not only of bringing change for success and abundance, but also of transforming habitual disappointment into sustained victory for the future.

ABOUT THE AUTHOR Dr Raoul Goldberg has been working in integrative medicine for over 40 years. He currently practises at the Path to Health Integrative Medicine Clinic in Constantia, Cape Town. For more information, visit www.pathtohealth.co.za.

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ABUNDANCE

On Money, Family & Trauma By Vangile Makwakwa

fter graduating with an honours degree in Finance, I thought my financial future would be secure. However, when I started working as a mining and energy analyst, I spent my first pay cheque within days and struggled to hold onto money. Although I had a good understanding of finance theory, I found it challenging to apply what I had learnt to my own life. I had a deep understanding of finance theory and could talk about anything from budgeting to economics, supply and demand, inflation, derivatives, shares, and investing, but I was struggling financially. And so, even though I had two other jobs, I decided to go travelling so that I could earn US dollars or pounds and pay off my student loans. I found work on a cruise liner and thought it would be an easy way to save money since my rent and food were paid for. Instead, I ended up becoming a shopaholic and, despite drafting several budgets, I found it difficult to save money. I later decided to write my Graduate Management Admission Test – commonly referred to as GMAT – and got accepted into the Simmons School of Management in Boston, Massachusetts, to do my Master of Business Administration (MBA). At the time, I believed that my money issues were related to education, and that a master’s degree would change my life and my relationship with money. I graduated with US$60,000 in debt and started suffering panic attacks whenever I had to handle or talk about money.

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ABUNDANCE

At the same time, my uncle called to inform me that the family had been waiting for me to graduate and start earning money so that I could look after them. I was only 25, with no kids and no husband, and was being asked to take responsibility for seven adults and five children. I started a business, but it failed because I found myself unable to charge for my services, invoice people, or talk about money. I even watched The Secret, tried visualisation techniques, recited affirmations, and practised gratitude, but nothing seemed to work. There seemed to be no way out of my financial crisis. It was at this point that a friend introduced me to vipassana meditation, a meditation practice where you take a vow of silence for 10 days to focus on meditating. During this time, I saw how every thought triggered an emotion and sensation in my body. I realised, too, that I spent most of my time worrying about money and finally understood what that worry was doing to my body. After vipassana, I read theses on behavioural finance and economics and focused on understanding the link between emotional intelligence and money. I started writing blogs, creating money exercises, and sharing them. People started coming to me for money coaching, and the more shifts they saw, the more people they referred. Finally, I landed a publishing deal for my first book, Heart, Mind & Money: Using Emotional Intelligence for Financial Success, and paid off my $60,000 debt in three and a half years. And so it was then I became debt-free, went back to travelling, became a nomad, and started running my business on the road. However, I found myself struggling to increase my income and lived in constant fear of my maternal family turning to me for money. This fear wasn’t unfounded, however, because my uncle and one of my aunts, both of whom were career professionals, often alluded to the fact that it was now my turn to look after the family. My aunt had even tried to shame my sister and me at a family gathering for setting financial boundaries. I would have nightmares of being rejected by my family, enduring fights about money and being shouted at for not doing enough. I would wake up shaking and scared, convinced that the only way to keep myself safe from the fighting and to be loved by my family was to make very little money so I could always say I don’t have any money. After all, both my mom and uncle had gotten out of the cycle of family drama by quitting their jobs. I realised then that my view of family was tainted by violence and the trauma around money, and this was affecting my ability to grow financially. The mindset that had helped me get out of debt couldn’t help me create a consistent stream of income, grow my business, or create passive income streams.

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ABUNDANCE

I started questioning why I felt the way I did about making money and how my family dynamics and history impacted my earning potential and business. I went back to my research on emotions and money and noticed that finance and economics theses looked at money through an individual, Western lens and rarely explored family dynamics around money, especially in Black families. Of course, this made sense, because traditional finance and economics works on the premise that we are rational human beings and, as a result, we make rational financial decisions. But the reality is that humans are also emotional beings, especially when it comes to our family and friends. That’s why I found myself struggling with financial boundaries and focusing on wealth creation when it came to my family – setting boundaries seemed like I was risking family rejection and going against tradition. It also became obvious to me that most financial advice ignores family dynamics, especially in black families, where emotions, ancestors, racial trauma, and family ties play a crucial role in financial decisions. And so I started to realise that there was a need for conversations about money and family dynamics, especially in marginalised communities, and decided to focus on this in my coaching and writing.

One thing I’ve learnt is that my family’s story is not unique and emotions are particularly charged when it comes to our families and friends. Our loved ones’ reactions – or lack of reaction – to our success can deeply impact us, and we often take on certain money profiles or that help us survive within our families. But the identities we develop out of survival don’t always serve us in the long run, and can in fact hold us back from building wealth, creating healthy family relationships and building generational wealth. Experiencing trauma can have a profound impact on our family dynamics. This can then extend beyond our family and start to impact our money profile, our personal profile, and even our mission in life. This is because our family is often where we first experience trauma, and this trauma can shape how we respond and how we operate in the world. Each profile has a specific mission within the family, and understanding this is crucial when it comes to unpacking how different family members respond to trauma. In my book, What’s Your Money Personality?, I explore the role of each family member and how their role, or lack thereof, can affect how they respond to trauma. It’s important to note that each profile outlined here has a unique way of responding to money and finances, and this can have an influence on how a family grows financially. Once we understand each person’s money profile, we begin to see that each has a different role and a particular way of contributing to the family’s financial success. Unfortunately, society often places the most value on those who bring in the most money, but not everyone is cut out for this. Some profiles are just not meant to follow the traditional path to success. This is where things get tricky. When we praise one type of intelligence, such as academic intelligence, we risk overlooking the special intelligence of other profiles. This can lead to a sense of inadequacy and even trauma for those who don’t fit the conventional mould. This is especially true for black people, who have endured centuries of trauma through slavery, colonisation and apartheid. In many cases, Western ways of thinking and being are elevated above all else, leaving some profiles behind and affecting their relationship with money and self-worth.

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Overall, understanding how trauma impacts our family dynamics, as well as our money profile, is essential for creating a healthy and prosperous family unit. It’s also important to recognise and celebrate the distinctive intelligence of each profile to ensure that everyone is able to thrive. In 2020, when I started writing the book, I shared a list of money archetypes within black families on Facebook – the Fixer, the Destroyer, the Runaway and the Eternal Child/ Spoiled Brat – to help others understand the ways trauma plays out within their own families and the response was overwhelmingly positive. I realised I was dealing with a significant and widespread phenomenon that needed more research, exploration and discussion.

To learn more and discover and heal your own relationship to money, find What’s Your Money Personality? at leading book stores and online.

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G E TA W AY

Listen to the Call of Your Soul On a Shakti Shiva Academy Retreat

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G E TA W AY

The Shakti Shiva Academy of mysticism, psychology, and sexuality is offering two exciting retreats in 2024. The first, Into the Wild (4 – 14 February), is a land and sea safari set in two separate locations: Ponta Malongane - a marine reserve in Mozambique - and Tembe Elephant Park, a remote and magical place deep in the sand forests and wetlands of northern Tongaland, South Africa. Three highly experienced and respectful facilitators will be guiding this journey of a lifetime, which will offer an opportunity to learn from the ancient wisdom of dolphins, elephants, nature, the body, and the self. The experience will include inquiry, silence, dreaming and visioning, ceremony and play, guided drumming, liquid yoga, transformational breathwork, mindful movement, and shamanic sound and song journeys. At the very heart of this retreat is the unique chance to witness and commune with the magical dolphins and majestic elephants. Both animals hold an extraordinary consciousness and intelligence. They inspire awe, wonder and pure joy. Encounters with these sentient beings have transformed lives. To meet them in the wild is a true gift and immense privilege which many have described as an encounter with love.

The second retreat, Freedom & The Nervous System (24 – 31 May), invites both women and men into a gentle yet profound exploration of safe ways to release traumatic memories stored in the body and to respond in new ways. It is designed for those who wish to enter more deeply into their healing process, and for practitioners interested in expanding their skills and understanding of trauma. Traumatic experiences can be anything from accidents and falls to neglect or sexual, emotional and physical abuse. Trauma leaves people stuck in fight, flight or freeze, caught in an incomplete defence response (conscious or unconscious), repeating patterns and feeling as if there is little choice in life. Dissociation, overassociation and hyper-vigilance are all trauma responses. The inability to be fully present is a symptom of trauma.

This retreat will offer a space for reclaiming choice, guiding participants from the shackles of past traumas into the promise of being fully present in the here and now. In a word: freedom. Shakti Shiva Academy's 2024 retreats offer exotic adventures, a rare taste of freedom, shifts in consciousness, healing and transformation. The call is clear: the time is now. The path lies in the embrace of nature's wisdom and the gentle guidance of experienced facilitators. Into the Wild is facilitated by Courtney Ward (Halo Gaia Wellness & Adventure Travel), Cora Verkuilen (Liquid Breath®) and Rhianne van der Linde (Shakti Shiva Academy). Freedom and the Nervous System is facilitated by Karin Ritchie (SE™ practitioner) and Rhianne van der Linde (Shakti Shiva Academy). For more information or to secure your space, visit www.shaktishiva.academy. W W W. W E L L N E S S W A R E H O U S E . C O M // 91

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